As of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad news everyone. I don’t like it either.

Adelphos Athletics – CrossFit


Warm-up (No Measure)

3 Rounds

40 High knees

10 Up Downs

:30 seconds in the bottom of a squat


Metcon (Time)

All For Time

4 Rounds

20 Alt. Jumping Lunges

6 Push Press Left (any DB/KB or weight from your house)

20 Bicycle Crunches (total)

6 Push Press Right

Rest 2:00 minutes then

4 Rounds

20 weight front rack lunges

15 Sit Ups

10 Up Downs (Burpee without the push up)

Cool Down

Metcon (No Measure)

2 Rounds

15 Standing upright rows (dB/kB or weight from around the house)

20 Supermans

10 Cat Cow Stretches


Accumulate 2:00 in an L-Sit as best as you can