Announcements

***Sat July 14th- CFC Summer in house comp Sign up below

CrossFit Crag – CrossFit

 

Back Squat ((5-5-5) x 4 )

Cluster sets

1 set will be 5 back squats rest 15 sec 5 back squats rest 15 seconds 5 back squats

May increase between four sets

Boat race (Time)

3 rounds

500 m row

400 m run

14 minute cap
25/21 cal bike instead of run

 


wpengine

This is the "wpengine" admin user that our staff uses to gain access to your admin area to provide support and troubleshooting. It can only be accessed by a button in our secure log that auto generates a password and dumps that password after the staff member has logged in. We have taken extreme measures to ensure that our own user is not going to be misused to harm any of our clients sites.

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