In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Gym members: get in and do FGB! We'll be open 8am-12 noon today for the Good Friday holiday. Saturday – 6am-5pm; Sunday – CLOSED; Monday – 6am-3pm.
This is a crowd favourite, and we love putting it on every year. Since the CrossFit Open is on, though, our numbers will be slightly less. That's fine. The challenge: make more noise!
Flights were released yesterday. If you want in, but weren't listed, show up and we'll fit you in somewhere. Game on!