Tamalpais CrossFit January 24 2026

GRIZZLY– Teams of 2- 4 Rounds
850/1000m Row
10 Power Cleans 125/185 M90/140
(split between partners)
100ft DB Farmer Carry 50/70 M35/50 (ea)

KODIAK– Teams of 2- 4 Rounds
750/850m Row
10 Power Cleans 105/155 M80/115
(split between partners)
100ft Dumbbell Farmer Carry 35/50 M25/40
(each)

POLAR– Teams of 2- 4 Rounds
500/400m Row
10 Dumbbell Power Cleans (light) (split between partners)
50ft Dumbbell Farmer Carry (light) (each)

FLARE– 4 ROUNDS
10 Alt Dbl DB Shoulder Press (each side)
10 Bent Over Lateral Raises
10 Standing KB Crush Grip Bicep Curl
10 Tricep Dips
-Rest 2 minutes between rounds-

MOBILITY – 3-5 minutes of easy cardio
1-3 minutes of Back Foam Roll
2 Sets- 1:00 Seal Stretch