Contact Us: (540) 252-0074


CCF – CrossFit


Animal Crackers (No Measure)

Bear Crawl

Frog Hop

Crab Walk

Duck Walk

Leap Frog

Piggy Back

Inch Worms


Metcon (No Measure)

8 Minute Time Cap:

Frog Stretch

Couch Stretch

Glute Bridge

Banded Hip Distractions

Banded Shoulder Distractions

Runners Strectch

Grok Squat

PVC Work


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 minute rest…running clock!


Metcon (AMRAP – Reps)

Death by 10M Shuttle Sprint:


Minute 1 – Sprint 10M, rest remainder

Minute 2 – Sprint 20M, rest remainder

Minute 3 – Sprint 30M, rest remainder



Continue until you are unable to complete the required distance in the minute.

Looking to get more information?

1) Text 'begin' to CROSS (27677)
2) Send us your information on our Contact Us page.
3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642