Reminder: Wednesday August 1st 5:30 am moves to 5:15 am and 6 am moves to 6:15 am. Noon class resumes to every week day.
Monday Motivation: “Not everything that is faced can be changed. But nothing can be changed until it is faced”

CrossFit First Creek – CrossFit

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Back Squat (5 x 5)

4230 count

4 sec eccentric phase (down), 2 sec hold in bottom, 3 sec concentric phase (up)

Aim to use 65%

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP of:


Power Snatch (75/55)

Handstand push-ups

-45ft Bodyweight walking Lunge in between sets-
*45ft Lunge counts as one rep*


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