Speed Squats 12 sets of 2 reps, fast!
Change Feet position every two sets for a total of 6 positions


For Time:
7 Military Press 95/65
7 Push Press
7 Push Jerk
21 Pull-ups
5 Military Press
5 Push Press
5 Push Jerk
15 Pull-ups
3Military Press
3 Push Press
3 Push Jerk
9 Pull-ups

Gangsta Rap Optional, but might really be necessary by night time. Zero promises 🙂


Sunday Oct. 9th. Abi is running a two hour lifting clinic for beginners to work on their snatch. $10 for members, $20 for guests. Come dissect this movement from 10-Noon! Expect drills and huge technique fixes from one of the strongest ladies around! She competed at the CrossFit USAW Open last year and Nationals in Columbus Ohio this year!!