Earn Your Rest



Check out the next up and coming CrossFit Star..Lael Ballinger!

Saturday we are doing the “Marathon Monday” WOD. Please remember toΒ DONATEΒ to help a family in need. Classes will be held at normal class times. Members from other boxes are welcome. You can come an extra day, if you have already used your 2 or 3 sessions. Please donate, not just with $$, but also with your sweat and burpees.

Rope Climbs

5 Rounds
3 Rope climbs
10 alternating pistols
250m row
Rest 2 minutes

Level 2- 2 rope climbs
Level 1-3 pull to stand

Coaches Tip: Remember to bring long socks or pants or at least be sure to tape up to protect your legs from rope burn.


  • nicole d

    04/19/2013 @ 1:42 am

    WOD: 23:00 1 attempt/1 pull to stand, AP with fingertips on the pole

    On another note, I was FINALLY able to get my first 2 rope climbs to 10′ after some excellent guidance from Coach DeDonno!

  • Micah Risk-Uspensky

    04/19/2013 @ 12:46 am

    Oooyee, that was much harder than I thought it would be. Time- 25:06 Rx on the rope climbs but used a box for the pistols, which is an upgrade for me! Today was great fun, and I’m looking forward to Saturday.
    On another note, can I be like Lael when I grow up?!?!

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