Announcements

-> CFT NEW HOURS <-
Starting Monday, Aug 12 Trenches' new hours will be as follows:
• Mon, Wed & Fri mornings @ 5, 6, 8 & 9 and afternoons @ 5 & 6
• Tue & Thu mornings @ 5, 6, 7, 8 & 9 and afternoons @ 5 & 6
• Sat 9AM

Main – CrossFit

View Public Whiteboard

Weightlifting

20 minutes to establish 3RM overhead squat

Metcon

Metcon (Weight)

14 minute EMOM:

Even – 100 Meter shuttle sprint + 4 push press
Odd – 50 Meter shuttle sprint + 12 lateral bar hops

(Score is load. Weight is taken from the ground.)