Friday – 140926

Christie Caira - Ring Row

Christie Caira

When I watch you move through the CrossFit Warmup on a daily basis, there are certain standards/expectations that I have for you. The list below is not definitive, and it will likely evolve as I see fit. Your input is welcome. Use it as a rough outline to help plan out your goals for the next one month, six months, or two years.

Standards of the CrossFit Warmup at CrossFit 314

For the record, it doesn’t matter whether you can achieve none of the Level 1 standards or all of the Level 3 standards. All that matters is that tomorrow you achieve 1% more than you did today.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility




500m Row
50 Pushups
50 OHS 95/65
50 Pullups
50 Box Jumps 24/20
500m Row

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