Choose two couplets to complete. You must run 400m before each couplet begins.

WO #1


AirDyne Calories


WO #2


DB Thrusters  35#/25#

Calorie Row

WO #3


Overhead Squat  95#/63#

Pull Ups

WO #4


KB Swings  53#/35#

3 X Double Unders

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The workout goes like this: you pick two workouts.  The first workout starts with a 400m run and then you're right into the first 21-15-9 workout. Once completed, you head out the door for your second 400m run. Once inside, complete the next 21-15-9 couplet. Yell "Time!" You're done.  The only exception to the 21-15-9 rep scheme is WO #4, where you will multiply the reps by 3 for the double unders.  In other words, you'll do 63-45-27 double unders. All workouts are short and sweet, so, try to keep the pace as high as possible.

Announcement:  Congratulations are in store for Steve and Kelly Andrade, as well as, Roselynn Brown for completing the Challenged Athletes Foundation Million Dollar Challenge bicycle ride down from San Francisco to San Diego.  800 miles completed in a week long ride. CrossFit helped them in part of their preparation for the ride.  Also, Congratulations, to long time CFEC client Debbie Greenfield for getting her first pull up. Way to go you guys!