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December 29, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that we will only be open for a half day on Wednesday and closed Thursday of this week. We will return to normal hours on Friday![/creativ_alertbox]


1 Round of

3 Minute Handstand Hold
3 Minutes Rest
3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.


5 Rounds of 2 minutes at each station

2 Minutes of  “Cindy”
5 Pull-Ups (NO BANDS TODAY! Perform supine ring rows as your first scaling option)
10 Push-Ups
15 Squats


2 Minutes
Row for Calories


2 Minutes

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minute minutes of work at each station. We start with 2 minutes of the benchmark CrossFit workout Cindy. Perform supine ring rows instead of banded pull-ups if you are not able to do bodyweight pull-ups as your first scaling option. Adjust the difficulty by how far out you put your feet, make them tough!  Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.  This day is a repeat from July 14, 2014!

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