Hey guys this weekend SUNDAY 10AM is the Group 10k Run headed to Pam and Dan’s house!  Remember $20, register early with me, we can scale, and remember to plan to stay for tasty brunch once we get there!



Front Squat for Max 3



Max Rounds in 6 minutes of: 5 Snatch Grip Deadlifts 225/155, 50 Double Unders



75 Seconds L-Sit Work, 15 Second Rotate, 75 Seconds Pull-ups for Reps, 15 Seconds Rotate, 75 Seconds bike for Calories, 15 Seconds Rotate, 75 Seconds row for calories, 15 Second Rotate 75 Seconds Rest

5 Rounds for Reps/points, yeah I forgot this earlier 🙂



“Blake” 4 Rounds for Time of:

25′ Overhead Plate Walking Lunge (45/25)

21 Box Jumps (24/20)

15 Wallball Shots (20/14)


Remember 21-15-9 Lisa?


Friday: Hey!  If you want to be balanced, strong, and good at (ever do) muscle-ups, make sure you’re here!!

20 Minutes of SLIPS (look them up on CrossFit.com, and yes, it’s more L-sits, we’re getting back to work on these)

20 Minutes of Loaded Bar Dips

20 Minutes of Bar Muscle-up Practice



Hang Squat Clean for best 2



10k run to Pam and Dan’s 10am!  Remember to pre-register so we have enough food!!