Please make sure you are signing in to class to avoid “no show” fees or ask the coach to do it for you on the coach board.
And be sure to communicate any injuries, rehab, or needs to your coach so they can help you modify and scale properly.

Northern Limits – CrossFit

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Warm-up (No Measure)

8 x 20 sec plate squat hold 25#


Back Squat (4×10 )

NO RACKS! Take the bar from the floor, press it overhead, & lower it to your back.


Metcon (Weight)

10 mins

100 calories

1 RM Front Squat

10 mins to complete the cals then build to a 1rm in the remaining time