1 rep max strict press 3×10 DB Bench Press “30 minute AMRAP” 1 minute at each exercise alternating for a total of 5 rounds Burpees Assault Bike Cals Sit Ups 200 Meter Run (if you fail to do 200 meters in the minute then shorten the run the following round) Air Squats Row for Cals
I have worked for the Houston Fire Dept as a FF and Paramedic since 2005 and was introduced to CrossFit by my coworkers in 2011. While I have always done some sort of strength training and conditioning, CF training in my profession has proven time and time again to be beneficial to the physical needs required in a [...]
A CrossFit gym is a community; a family that sweats and suffers, laughs with and supports each other. We are not your standard gym, and therefore, we take pride in not operating like one. We look forward to adding you to our family.