As the 2014 CrossFit Games season comes to a close, we are feeling very blessed to be apart of this growing sport.  After a full weekend of watching the fittest in the world push the limits of human performance with great friends, we never forget that our main goal is helping each of you succeed in your fitness journey. 


Here at CrossFit Five Cities, we strive everyday to help others become a more awesome version of themselves.  Remember, wherever you are in your journey, we are here to help you get better each day. 

Real People. Real Fitness. Real Results. 


Backsquat 5, 4, 3, 5, 4, 3 


legless rope climb 3 x 1


deadhang pullups 3 x AMRAP

*rest 2min b/w sets 


3 rounds for time: 

-run 400m

-10 hspu 



1. second set of 5,4,3 should be heavier than the first

2. if you don't have legless, go legless as long as possible and then use legs. Test yourself. 

3. if you have more than 5 deadhang pull-ups, do them weighted

4. push yourself on the 3 rounds, as fast as possible. Kipping allowed on hspu