Up Coming Gym Events
Jan 20th
Giant Gym Movie Night

Feb 10th
Game Night @ CrossFit ATP

Bodywork by Susie is now in the lobby-Info by her door

This triplet is all bodyweight movement but will boost your heart rate and leave your legs feeling heavy.
Shoot to complete the early rounds in 3:00 or less to account for fatigue later on.
Finish the rope climbs in under 1:00. If you have a rope climb, but not 2 in less than sixty seconds, scale to 1 rep a round. Otherwise, scale to a pull-to-stand and work on keeping the hips off of the ground.
The GHD sit-up sets should be fast. If you haven’t been on the GHD recently, scale to parallel. If you’ve never been on it, practice in the warm-up but perform either weighted or unweighted AbMat sit-ups in the workout.
Use the box jumps to either recover or push the pace, depending on how you’re feeling today. Complete the reps in less than 1:30 or scale the height of the jump, even if it’s to just a few inches off of the floor.


5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)

1:00 couch stretch/leg
1:00 banded lat stretch/arm