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Row Sprint

DATE: Friday, December 9 2016


 Thanks to Norm for finding this article… Good Read about the Concept 2 rower and where you should have your damper settings compared to your stroke rates etc.


Part One:
Baseline 1.0
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups
Cap:10 min

Part Two:
5 rds:
1 rd= 250m Row Sprint +10x Burpees (2 min cap)
2 min rest
Score= Slowest Sprint of Row/burpees

Part Three:
For Time:
75x KB Swings 75/55


Slowpitch Softball Game @ 8:00 Tonight! 


***HELP US Spread the word…
Starting Jan 2nd: For 6 weeks we will be adding a “bootcamp” style class @ 9am (women only). A lot of people are scared of the “CrossFit” name… this will hopefully change all that! For more information check out our HEMI Fit Challenge Facebook page!

OHS CHRISTMAS TREE CHALLENGE…. Snap your pic & tag CrossFit Droogs! Here’s a few that have come in so far… 



***PLEASE HELP US KEEP THE BOX LOOKIN’ CLEAN 🙂 We take pride in having a “clean box.” I know y’all are tired after your WOD but please make sure you wipe up your chalk marks, equipment, bodily fluids etc… Your coaches & other athletes will love you for this!


Saturday, December 17th @6:30PM:  BOX Christmas Party @ the Livernois house! Save the Date! Please sign up at the box if you are coming and sign up for a dish to pass. THANK YOU!! (Address to Liver household is posted at the box) 


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