Saturday 4/27/2013


  • There will not be a 12noon session this Saturday, April 27
  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Partner WOD for time:

Buy-in with a 400m run together

Then partners complete shared reps of:

100 Wall ball (m:20#/f:15#)
100 KBS (m:55#/35)

While partner 1 works on the WB & KBS, partner 2 completes the following then swaps until all WBs & KBS are done.

5x Burpees
10x Sit-ups
15x DUs

When completed, partners cash-out with a 400m run together