For time:
200 m Run,
100 Squats,
400 m Run,
75 Sit-ups,
800 m Run,
50 Push-ups,
1000 m Run,
25 Pull-ups

Beginners can scale it down to:

For time:
100 m Run,
50 Squats,
200 m Run,
40 Sit-ups,
400 m Run,
25 Push-ups,
800 m Run,
10 Pull-ups

Double Snatch


As many rounds as possible in 15 minutes of:
20 Double unders,
10 Toes to bar,
95/65 lb Snatch, 5 Reps

Coach Profile: Audrey Kimbrell


Audrey Kimbrell, Coach

Certification: CrossFit Level 1 Trainer

What kind of workouts did you do before you started CrossFit?

I mostly just ran.

What was your first CrossFit experience like?

I was working out with the strength trainer at my school for a few weeks doing whatever he told me to do. The workouts were killer but I was feeling stronger and stronger. Finally he told me that I had been doing crossfit. I Joined Caliber that week.

How has CrossFit changed you in your personal life?

I feel so much stronger and more fit than I ever have. My running has improved and I am much happier with the definition I see in my body.

What kind of music do you like to WOD to?

I love anything country any time haha but during a WOD I also like anything loud and upbeat. I don’t hear the music too long after the WOD starts though haha.

What are your favorite movements or workout?

I love any squat! Although I have much to improve on the squat, it’s still my favorite move.

What movements or workout do you hate the most?

I HATE rowing and thrusters. Make me row and then do thrusters and it’s going to be a very ugly WOD.

What made you decide to become a CrossFit Instructor?

I fell in love with Crossfit!! I get fired up every time I walk into the box and I feel a huge sense of accomplishment when I walk out. I wanted to get as involved as I could in Crossfit and learn as much as I could about the
philosophy and methodology. I left my certification class even more fired up about Crossfit and I look forward to continuing my Crossfit education and certifications!



21-15-9 reps rounds for time:
Deadlift 185/135 lbs

Run 400 meters after each round.

Ten ten


Ten rounds for time of:
10 Push Presses, 95/65 lb
10 Sit-ups

Athlete Spotlight: Heather M.


Hometown: Schaumburg, IL

Age: 27

Occupation: Chiropractor

When did you first start CrossFitting? May 2014

When did you first start training at CFC? May 2014

Favorite WOD: No favorites yet, just trying to figure things out still.

Least Favorite WOD: Maybe cleans because it’s a motion I’m not used to yet..

Tell us about your sports & fitness background.

I played soccer my entire life. I played very competitively on a travel and recreational league at the same time throughout the year until I got into high school. I then played at a Varsity level until junior year. I also played volleyball in high school. Since high school I try working out regularly by running and weightlifting but I needed more guidance and accountability.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

In chiropractic school CrossFit was very popular but it was just students running the club. My friend Nikki showed me CrossFit Caliber and the rest is history. My first WOD at CrossFit Caliber was during the introductory class. I remember being very tired and nauseous from burpees.

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

I notice I’m able to squat more without being as sore, my body recovers faster than before and I feel more energy throughout my day.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I used to hate doing things after I get out of work and would rather go home and sleep, not anymore. I actually get excited to go to class now and feel more energy after so I can get things I need done.

Any advice for people just getting started?

Since I consider myself still getting started I think the best thing I can say is do what you can, let the other people in class push you, but don’t compare yourself with what they are doing.

What are your hobbies, interests and/or talents outside of CrossFit?

I like doing things around my house, whether it’s antiquing, playing with my dogs, or being outside.

Team Bear

In teams of two:
With a 95/65 lb bar, as many rounds as possible of:

1 Deadlift,
1 Hang Power Clean,
1 Front Squat,
1 Thruster,
1 Back Squat
1 Push Press

When the teammate releases the bar the other teammate takes over.