bench press


5 sets: Bench press x 4 Rest 30 sec Single Arm Bent Over DB Row x 6 each arm Rest 90 sec For time: 1000m row Followed by: 5 rounds of: 20 KB swings (53/40) 10 ring dips It’s this coming weekend!!! Sign up soon!! Limited spots! Photo c/o CrossFit Gymnastics Lead Coach Chuck Bennington […]

Black Out

5-3-1-5-3-1 Bench press Amrap 12: 36 double unders 18 Kb swings (53/40) 9 T2B We are super proud to all who competed and represented our box well at Bring The Heat!  Congrats to Teach and her partner, Camz (CF Central Houston) for winning 1st place! Also, thanks to those who showed up to cheer them […]