Saturday, April 22, 2017


Good luck to all of the Homeward athletes competing in the Tar Heel 10 Miler tomorrow!  You all will do awesomely!!

CrossFit Homeward is a finalist is the Indy Week Best of the Triangle for Best New Business in Orange/Chatham County!  So, we need you to help us win by voting one more time for CrossFit Homeward Here.  Thank you believing in us and making us the wonderful community and facility we are already.  

Saturday WOD:

In teams of 3 to 4, complete all of the following:

With only one person working at a time.
3 Rope Climbs
18 Ground to Overhead

Rest 5

15 min Cluster Ladder
Men's bar starts at 65
Women's bar starts at 45

Each athlete will get up to three attempts at each weight, with the goal being to progress as far up the ladder as possible. Each team may have up to two bars (MM, MF, or FF), but only one bar can be active at a time. The inactive bar's weight may be changed at any time, but it must be done a safe distance away from any active bar and with proper respect paid to any active bar. The weight of the bar can only increase; once a weight has been passed it may not be returned to/attempted again.

Rest 5

1k Team Burden Run
Each team will be assigned two wall balls by the coach. The team will run together and carry the wall balls distributed among them as they see fit. They may trade the burden/redistribute it at any time.