CrossFit – Sun, Oct 29


Happy Birthday Alex I!!!

We will be doing Chad (1000 Box Step Ups) on Sunday, October 29th. Regular gymnastics class will be held at 9:30AM-10:30AM as usual. Then at 11AM we will start Chad!

Verdant CrossFit – CrossFit

Metcon (No Measure)

There is gymnastics at 9:30AM


There is “Chad” at 11AM!

L-Sit (3 x Max time.
Superset with Strict pull-ups.)

Strict Pull Up (3 x 5-10

Superset with L-sit)

No Hip Movement, toes pointed, palms forward

So Good (Time)

5 rounds for time:

5 Wall walks

10 Wall Facing HSPU OR Box HSPU

15 Parallette Shoot Throughs

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here