The Police and Fire Games CrossFit Competition is this Saturday atSCCF WEST!  Come down and support our athletes, police officers, and firefighters!

Work Out of the Day“Tabata This!”Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Score is total reps. Unit for the row is “calories”.Post score to beyond the whiteboard.[nggallery id=309]Metcon Workout5 rounds for reps of:3 minute AMRAP –3 burpees6 kb swings9 alternating jumping lunges1 minute restPost total rounds to beyond the whiteboard.