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.

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