Attention Crossfit Crew: There will be programming for Thursday the 27th and a 4:45pm Crossfit class on Thursday the 29th as well. You can feel free to come in and utilize open gym instead.

CrossFit Pally – CrossFit


Stamina Squatting

12″ alt EMOM

Odd: 1 Front Squat

Even: 3 Back Squats
Weight is 72% of Front Squat, if FS unknown, consider 60-65% of Back Squat


Metcon (AMRAP – Reps)

For max calories on row:

4×4:00 with 2 min. rest

8 Devil Press 35/25

10 Toes to Bar

8 DB Front Squats (same DBs)

Max calories on row in remaining time
If more than 5 people in class and rowers need to be shared, do a staggered start of 2:30….I sat and did the math for about 20 minutes figuring this out. If more than 10 people in class, some people can opt for Assault Bike.