My college water polo coach used to tell us before every game to be composed and be on fire. That is a lot like our technique and intensity paradigm with CrossFit. You want to go as hard as you can, but you still need to be able to do everything right. Composure is one of the most important attributes of successful athletes and of people in general.



Three rounds for time of:

Row 500 meters
21 Toes-bar
12 Kettle bell swings


Schedule Notice: We will be CLOSED May 18-20 to attend the NorCal Regional competition.