I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!

CrossFit 1490 – CrossFit

View Public Whiteboard


Olympic Heavy

on the 2:00x 5

-1 Power Snatch

-1 Overhead Squat

-1 Squat Snatch

Sets 1-2 65-70%

Sets 3-5 Build to a heavy 3

Metcon (Time)

“Brown Bear, Brown Bear”



-Squat Snatch (135/95#)

**Run 400m after each round while bear hugging a 20/14# med ball**