CrossFit – Fri, Mar 17


Effective April 1

5:30 PM for Adult Classes Sunsets. Night Classes will Continue as is 4:30 & 6:30 pm

CF Barbending – CrossFit


Sally up/Sally down (No Measure)

squats to the beat


CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:

For time:

1,000 weighted box step-ups

♀ 14-lb pack , 20-in box

♂ 20-lb pack , 20-in box

Beginner Option:

For time:

500 box step-ups

♀ 14-in box ♂ 16-in box