One Step at a Time

By: 321go 9 Comments

Building Strength one step at a time.

Announcement: Onramp starts tonight at 5:30. 


Progressive Wave or

10 GH Situps 
Bear Crawl
10 Weighted GH 
Side Shuffle
Wide Lunges
 Side Shuffle
5 Ring Rows 3 MU

Down and Back x2

Monday WOD

5 Pull ups Ice Cream Makers
10 Mason Twists (1+1=1)
15 Weighted Box Jumps

AMRAP in… 20 • 15 • 10 Minutes

Stretch. Roll out your back and Hamstrings.

Competitor • Advanced • Intermediate • Foundational

Scale to capabilities 


  1. Just wanted to share that today I finished a race (10K) with a time >8 min less than my last recorded race. I really credit the work I have been doing at crossfit for helping me become more fit and being able to stay with it when things get hard. I still have a long way to go, but am happy with my progress so far. Thanks to eveyone who has helped and encouraged me.

  2. http://media.crossfit.com/cf-video/AgainFaster_CentralEast_Mens.mov
    ^^^^Video summary of the Central East Regional.

  3. Michael F. says:

    Congrats Stacy!

  4. That’s awesome, Stacy!

  5. That’s great Stacy!

  6. That’s great Stacy!

  7. Nice job Stacy. Theres is a lot to be said about being functionally strong.

  8. Way to go Stacy!

  9. Allison B. says:

    Seeing what a kickass job you did in todays WOD, I’m not surprised!!!! Keep it up, the rewards only get better!

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