“Cardi-B”5, 4-Minute AMRAPs:30/20 Calorie Row20/15 Calorie Bike or 15 BurpeesMax 10m Shuttle Runs4-minute rest Tomorrow’s Forecast:Thursday’s workout calls for sit-ups, push-ups and slam balls. Box Brief:Bring A Friend Day is on Thursday. Recovery of the Week:CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training. “It’s not quality or quantity. It can... Read More

Front Rack Reverse LungeBuild to a heavy set of 4“Control-Alt-Delete”10 Minute AMRAP:50 Foot Front Rack Kettlebell Lunge 50 Double Unders Tomorrow’s Forecast:Wednesday’s workout calls for rowing, biking and running.Box Brief:Bring A Friend Day is on Thursday. Question of the Week:What sport would you compete in if you were in the Olympics?