Hey everyone,


10 minute warm up: Run, Jog, power walk, jumping jacks, jump rope, or any combo of these..

4 rounds for time of:

12 thrustersClick here for a demo (challenge yourself with the weight here folks.. moderate to heavy)

10 dipsclick here for a demo (If you can’t do a standard dip, do it off a bench with your knees bent)

10 body weight rowsClick here for a demo

20 24″ box jumps (if you don’t have a box a standard workout bench will do)

Then do one ONE MILE RUN– I want intervals of high and low intensity. One minute run/one minute jog. Under 10 minutes would be great!

3 rounds for time of:

30 mountain climbersDemo

12 pushups 

15 leg lifts

finish with a 1/2 MILE RUN –  Intervals

5- 10 minute stretch

Thats it! Give yourself a day or two and repeat.

To your health,

Justin Schollard


About Justin Schollard

Health and fitness professional. View all posts by Justin Schollard

One response to “WORKOUT OF THE WEEK

  • Sandy

    CFF is pprareing for the unknown and unknowable! Good on you guys for getting your workouts done in the dark. It’s another benefit of CrossFitting: no machines therefore, we can do all the workouts without power. Uh, except the music part. (-:

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