Saturday 5.18.19 CrossFit

Box Brief

5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
Weekly CFML Newsletter



“Painstorm XV”
7 Rounds
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches
40 Single-Arm Overhead Lunges
50 Dumbbell Swings


10 Minutes of “Recovery” work.
Options include:
– easy row
– easy jog
– easy bike


– Metcon: It is HIGHLY RECOMMENDED that Athletes work in teams today and split work evenly – one person works for 30s or a rep count and then the other partner works for 30s or a rep count. The resting person should be ready to complete the next interval to minimize transition time. All work should be completed at a fast pace today. Nothing should slow Athletes down today – we are looking for NON-STOP work by each Athlete in a team. Overall, this workout is meant to challenge Athletes, but not in a way that they’ll have a chance of redlining.