November 6, 2019 Josh Rogers

Fight gone time

Still lungin’



Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.




A. 3 rounds for time:

25 wall balls (20/14, 10ft/9ft)
25 SDHP (75/45)
25 box jumps (20″)
25 push press (75/45)
25 cal row

B. Tabata Abmat situps x 8 rds




A. AMRAP in 10 min
Alt. DB bench press x 10 each side
10 push ups
10 cal bike

B. AMRAP in 10 min
10 push up to renegade row
10 RDL
200m row

C. AMRAP in 20 min
400m run
1 min plank
15 GHD sit ups
15 KB high pull