Join us for WL 101 tonight, 6:30p on side two.
New CFF Apparel is on its way!
Nutrition Seminar April 15th – link to get signed up in our CFF Facebook group.
Regionals tickets are on sale – games.crossfit.com. Grab your tickets and come support Team CrossFit Free and Chase as they compete at the 2017 East Refional in Albany New York.
A. 5RM Thruster – 1 second pause hole each rep
B. AMRAP 15
15/12 cal bike
12 weighted sit-ups
15 wall balls
12 burpees onto plate
A. 10 min – bear hug walk. Done in 10m / 30ft sections. Complete as many as you can in time frame – sandbag or stone. HEAVY. AND use same for future buildouts
B. HS hold – belly to wall :20 holds x 8-10. Rest starting at :30 and increase as needed
C. Tgu – light alt 20’reps