Monthly Archives: February 2014

February 25th, 2014

Strength EMOTM for 12 minutes
Odd: 3 reps of bench
Even: 3 reps of front squats from the floor

WOD: 15,12, 9 thrusters 135/95 and CTB pull-ups

After you complete round of 9 change the weight to 95/65 and to 15,12,9 of thruster and chin-ups

Thinking about starting at fit 1 Crossfit

We have a deal going on for the last week of February, first week of March. Email us at to find out what it is.

Follow us on Facebook. We post every workout!!!!