Skip to content
ABOUT
MORE INFO
SCHEDULE
PRICING
HSA/FSA OPTION
DROP IN
PROGRAMS
NUTRITION
GROUP TRAINING
WORKOUTS
Menu
ABOUT
MORE INFO
SCHEDULE
PRICING
HSA/FSA OPTION
DROP IN
PROGRAMS
NUTRITION
GROUP TRAINING
WORKOUTS
Get Started
Tuesday, October 1st, 2019
October 1, 2019
Alan Bates
Tuesday, October 1st, 2019
Weightlifting
SWOD: Shoulder Press
Complete every 90 seconds for 5 rounds:
8 Single Arm Dumbbell Strict Press (r/l)
*You decide the load.
*Must complete 8 reps unbroken
Metcon
WOD: Metcon (Time)
3 Rounds For Time:
400 Meter Run
21 Burpees
*Time cap: 12 minutes
Results
POPULAR POSTS
CrossFit WOD, April 26, 2024
April 26, 2024
CrossFit WOD, April 25, 2024
April 25, 2024
CrossFit WOD, April 24, 2024
April 24, 2024
Schedule Your
free intro
Talk with a coach about your goals, get the plan to achieve them.
Start Now
fill out the form below to
get started!
Take the first step towards getting the results you want!
Name
*
First
Last
Phone
*
Email
*
Preferred method of contact
*
Email
Phone
Text
Message
*
Comments
This field is for validation purposes and should be left unchanged.
learn more about our membership options
Fill out the form below to get started.
8 Single Arm Dumbbell Strict Press (r/l)
*You decide the load.
*Must complete 8 reps unbroken