CrossFit Endurance and Badass Class!!


CrossFit Endurance and Badass Class!!

CrossFit Endurance Class

Warm Up
2 Rounds of:
Row 400 Calories @ 18-20 Strokes per minute
Rest 1 Minute
Jog 400 Meters
Rest 1 Minute

Then Alternating full rounds with a partner for 10 Minutes of:
250 Meter Row
8 Burpees over the rower

Then Alternating full rounds with a partner for 10 Minutes of:
200 Meter Run
10 Sit Ups

Then Alternating full rounds with a partner for 10 Minutes of:
20/15 Cal on Assault Bike
20 Double Unders or 20 Single Unders



Warm Up
Foam Roll General (class should start this before every session on their own)
Joint circles / Forearm stretch / lax ball on pecs/traps/ Neck

Specific Warm Up
Farmers carry 50 yards, KB Swing x20, Plank 30 seconds, Side Plank 30 seconds,

Skills: Yoke Walk, DBALL Cleans, Hand over Hand Rope Sled Drag

4 Rounds Each For Time:
50 Yard Yoke Walk
25 Foot Hand Over Hand Rope Sled Drag
12 DBALL Cleans
Rest until recovered after each round

REMINDER****Please join us for BARBELLS FOR BOOBS!

*We will be hosting Barbells for Boobs on October 22nd! We’ll be doing a partner, individual scaled/Rx’d and Rx’d+ heats of “Helen meets Grace.” Click the following link to be directed to our donation Page!

You can also get your Barbells for Boobs Apparel here:

Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.

Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.

Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.

Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.