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100 sandbag cleans for time *every minute on the minute 5 burpees
Every minute on the minute for 10 minutes.... 3 kettlebell Curtis P’s
Due certain events I have been able to dive into my business recently. Yesterday I gained a huge appreciation for B2B marketing. I appreciate all the gyms that allowed for me to drop in and say “hello”! I have a very large territory and I am only scratching the surface. Not to mention at the end of the month I get the opportunity to represent Smooth Rowing at a local Crossfit Competition @girlsgonerx !

If you don’t already please Follow or Like my page! Let’s spread the word and make the world more “Smooth”! #smoothrowing #defiancewest #roaringforkcrossfit #sopriscrossfit #lowoxygencrossfit #highcountrycrossfit #defiance #crossfitdownvalley #entrepreneur #concept2 #education
In real life, things are rarely balanced. Training asymmetrical results in a high level of “real life “ fitness
Every minute on the minute for 20:00...
Even: 15/10 calorie row
Odd: 5 pull-ups/ 10 push-ups/ 15 squats
Can you hold this pace for 10 rounds?.... harder than you think
10 rounds... :30 AMRAP DB thrusters :30 rest
:30 AMRAP burpees :30 rest

All of our work outs can be scaled to any age, any ability level
Sandbag get ups.... highly functional and a real core torcher!
These will absolutely smoke you!
Every minute on the minute for 12:00
Even: 3 front squats 
Odd: 6 back squats
15 minutes as many rounds as possible 
15 wall ball shots
15 pull-ups 
Classic CrossFit workout
3 rounds of...
1:00 front plank :30 R side plank :30 L side plank
:30 L-sit
:30 hollow rock
2:00 rest
13 riders, 25 miles, 3K vert, nice ride today RFCF crew!