CrossFit – Wed, Sep 24
Novemberfest 2025: Nov. 3-8. Check your emails for the details!
Performance & Fitness
Strength Work (Checkmark)
Every 2:00 x 3 Sets:
3-5 Weighted Pull-Ups
10-15 Banded Face Pulls w./ 1 sec. pause at face
Weighted Strict Pull-up (Use this to record if needed. )
Performance Option (Time)
For Time:
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
10 Wall Walks
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
20 Strict Handstand Push-Ups
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
30 Kipping Handstand Push-Ups
*Time Cap: 17:00
Fitness Option (Time)
For Time:
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
10 Wall Walks
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
20 DB Strict Press (40/30)
35/28 Calorie Row or C2 Bike or 28/23 Calorie Echo
30 DB Push Press (40/30)
*Time Cap: 17:00