Main – CrossFit Group WOD

Upcoming Events:

1./ BFIT DAY Circus School – Check here tomoorw for time/day and tix
2./ Rocky Point Christmas Dinner – Decmber 20th. Dinner served at 730PM. The Gillnetter. $21. Buy Tix here.

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Alternating 12 Rounds:


KB Swings

Back Squat (5-5-5-5-5)

Lift Throw Kick (AMRAP – Rounds)

15 minute AMRAP

5 Power Cleans 155/105lbs

10 Wall Balls 20/14lbs

10 Toes to Bars


5 Power Cleans 95-135/65-95

10 Wall Balls 20/14lbs

10 Toes to Bars or Knees to Elbows


5 Power Cleans 45-65/35-55

10 Wall Balls 14/10lbs

10 Leg Raises or Abmats