Free Workout

 In Workouts

Registration for the Urban Throwdown opens next week! Check out the movements that will be included in this year’s event HERE.

Don’t miss our monthly FREE community workout this Saturday, 4/11, 1t 8:30am at Palm Park. Parking available across the street at CrossFit Central Downtown.

Monday, 4/6
Demolition by Coach Lucy

2 Rounds:
3x on Right side THEN 3x on left side
5 SA Push Press
5 SA Thruster
5 SA Front squat


20 American Swings

Tuesday, 4/7
Suffocation by Coach Chelsea

5 rounds:
200m run
10 dual Russian swings
10 dual squats
10 burpees

Rest 1:1/ or while partner works

Wednesday, 4/8
Amputation by Coach Chelsea

7 min AMRAP:
50m shuttle run
20 squats
20 sit ups

*set cones 10m apart for a total of 50m. Run to first cone and back peddle back, run to second cone and back peddle back, etc.

Thursday, 4/9

7min AMRAP:
100m sprint
20 jump lunges
15 power swings


5min AMRAP:
10 jump squats
10 butterfly situps


3min AMRAP:
5/5 squat clean
5 burpees

Friday, 4/10

cowboy squats
1-hand clean
400m run

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