(a) 5×3 Narrow-Grip Overhead Squat (build up to 80%)
(b) 5×4 Weighted Chest-to-Bar Pull-Ups (build up to 82%) II.
Bulgarian Split Squats 4×8 (each leg- DB moderate weight) III. AMRAP (24)
Row 800 Meters
6 L Chin-ups
20 Meter Handstand Walk
CrossFit Government Island is a CrossFit military affiliate located at the MWR Gym (multi-purpose room) on Coast Guard Island, Alameda, CA, USA. We provide access to workout equipment and guidance from CrossFit certified trainers. Card holding uniform service members/dependents (eighteen years or older) are eligible for affiliate membership.
!!! NOTICE !!!
All prospective members are required to attend the "Introduction to CrossFit" course before joining the daily group class.
*** You will need to CONTACT US to schedule the introductory course ***
The views/opinions expressed on this website are those of its authors/contributors and do not reflect the official policy/position of the Department of Homeland Security or the United States Coast Guard.
CrossFit Government Island is not endorsed by the Department of Homeland Security and is not affiliated with the United States Coast Guard.