CPAH Volunteer Day:

Thank you to everyone that volunteered with the Hardware CrossFit crew for Community Partners for Affordable Housing last Saturday (and to Owen who set the event up for us). CPAH rehabs homes, and either sells back or rents it to members of the community (teachers, hospital workers, etc) at a  sustainably affordable rate.  We successfully helped with demolishing an above-ground pool, completely gutting a basement, kitchen, and bathroom. The day was topped off with a quick 15 min AMRAP in a parking lot, some tasty BBQ, and some beers from Temperance Beer Co. All in all, it was a great day. Hopefully CPAH will have us back in the future!


Bench Press: 5-5-5+ 65% – 75% – 85% **Increase previous Training Max by 5#


With a partner, complete the following. 2 minutes at each station: (2 Rounds)

  • Row for Calories
  • TTB
  • Box Jumps/Step Ups

Strict Press: 4×10@ 65% TM or, Seated DB External Rotation @3010 Tempo: 4×8

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