November 5, 2019 Josh Rogers

Triples alley

Lunge time!



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. back squat: 4 x 8; rest 2-3 min

B. AMRAP in 15 min:
15 OHS (95/65)
15 burpees
15 T2B




A. AMRAP in 15 min
5 ab wheels
10 push ups
15 air squats
*at the start, and every 5 min, complete 1 lap farmer carry

B. AMRAP in 15 min
5 box jumps
10 wall balls
15 situps
*at the start, and every 5 min, complete 200m run

C. For total reps
4 min bike or row, for max meters
3 min devils press
2 min plank
1 min burpees