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By February 4, 2020No Comments1 min read


Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

View Public Whiteboard


200m Run-easy

10 Lat Scap Swings

100m Run-moderate

8 HR Push Ups


8 Warm Up Russian Swings

200m Run-Working Speed

8 T2B Variation

8 Push Ups

8 Swings

HBD Lonmower!! (Time)


800m Run

51 Toes to Bar

800m Run

51 HR Push Ups

800m Run

51 Russian Swings 70/53

800m Run


600m Run

51 Kipping Knee Raise SAD Hip to Ring

600m Run

51 HR Push Ups

600m Run

51 Russian Swings 53/35/SAD 26 55+ 44/26

600m Run

Scale: Run 750/700m Row, KKR to V-Ups, Push Ups to Box, KB load.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Calf Smash: 5 min per side

4. Lat/Pec Floss: 3 min per side