FRIDAY 2.22.19


We will be performing the CF Open workouts on Saturday each week for the next five weeks. Doors open at 7:30am, heats will begin at 8:00am, first come first served. If you want to get it in early be here at 7:30.
Anyone who is able to help judge before/after they perform their workouts it will be greatly appreciated #teamseaward!

Seaward CrossFit – CrossFit

Question of the day

Where is your favorite vacation spot?

Metcon (AMRAP – Reps)

AMRAP 20:00 of:

Minute 1: 16/ 12 cal row

Minute 2: Suitcase carry 140′ (53lbs/ 35lbs)

Minute 3: 20 sit ups

Minute 4: Max Double Unders

Minute 5: Rest

*Total double unders


Minute 1: 12/9 calorie row

Minute 2: Suitcase Carry 140’ (35/25)

Minute 3: 15 Sit ups

Minute 4: Max Single Unders

Minute 5: Rest

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