“Nancy”5 rounds for time of:400 meter run15 Overhead squats (95 lbs/65)  A Classic Benchmark. Nancy is a classic benchmark workout. The goal of benchmark workouts is to bring measurable, observable, and repeatable results to the CrossFit program. With a constantly varied program it’s easy to see why the black box concept of CrossFit could leave...Read More

3 rounds: 100ft walking lunge50 air squats25 back extensions Back Extensions. Today we’re doing back extensions – in the workout! Back extensions are another exercise you can employ on the GHD during your weekly work before and after class.  It’s more slow and controlled compared to the other movements done on the GHD. We’ll walk...Read More