Below is the link to sign up for the Row Your Can Off event. First come first served.

Row Your Can Off!
Want to burn some calories before Thanksgiving and contribute to a great cause? Well, join us for our 2016 Row Your Can Off canned food drive. This year it will be a one-day event on Saturday, November 19 at 336 CrossFit. First heat starts at 8:00am. Teams of 3 will be rowing a half-marathon, yes, that’s right, 13.1 miles. You and your teammates will rotate every 500 meters for 42 rounds (14 splits each). We have three divisions: All male, All female, and Co-ed. Price of admission is as much canned food as you want to bring. Prizes will be awarded to the fastest times in each division and also a prize to the team that brings the most pounds of food (yes you can recruit others to contribute to your team if they can’t participate). Stay tuned for registration details, but in the meantime start putting your team together.

High Point CrossFit – CrossFit


Metcon (No Measure)

Goat Work

–Spend 10-15 mins working on a skill.


Metcon (Time)

4 rounds

30 KB Swings (53/35)

20 AbMat Situps

10 Clean and Jerks (115/75)

RX+ (155/105)