Endurance-Make up work.

CrossFit Denham Springs – CrossFit

Olympic Lifting class tonight at 5:45pm with Coach John. Come get your lifting on with us!

16.4 Open release will be at 7:00pm tonight. Come see what we will all will be partaking in this week.

Friday Night Lights will going down again this Friday. If athletes are participating be here before 6:30pm so we can setup heats correctly.

Saturday Partner WOD at 9:00am. Bring your friends!

If you are wanting to do Open WOD 16.4 please be ready to get judged at 10:00am sharp. If this is not possible you can be judged on Monday.

Metcon (AMRAP – Reps)

Tabata Work

20 seconds on 10 second off



*Rotate between movements for 16 rounds (8 each).

Metcon (Distance)

2-3-4-5-4-3-2 minute pyramid/2 minute easy

Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.