Contender CrossFit is not your ordinary gym…
We don’t charge memberships, we create relationships.
We don’t take attendance, we expect commitment.
We don’t use machines, we build them.
We believe the pursuit of fitness is achieved through quality programming, coaching, and community that is unattainable in commercial gyms.
Set 1- 5reps @75%
Set 2- 3reps @85%
Set 3- 1reps @95%
2 minute rest between sets
PERFORMANCE / ATHLETE
Emom For 16 Minutes (4 Sets):
Min 1: 20/18 Cal Row or 15/12 Cal Bike
Min 2: 30s Farmers Carry 70/53) (Time: 15s – 45s mark)
Min 3: 15/12 Wall Ball (20/14)
Min 4: Rest, Rest, Rest