Stay Sharp

Checkout Allison get up on those handstand pushups!

Push Jerk
work up to heaviest single

30 pull-ups
15 man-makers(30#)
20 pull-ups
10 man-makers
10 pull-ups
5 man-makers

Dance the Dance

Here are some CrossFit athletes who came out last Saturday to run and support our 5k in 18 degree temperatures. Thanks Kathy Brewer, Gary and Katie Guilbeau!

Overhead Squat
3-3-3-3-3


2min max reps burpees
2 min rest
4 min max reps man-makers (30#)
2 min rest
2 min max reps burpees

Whatchathinkaboutthat

Deadlift
3-3-2-2-2

3 rounds for time:
400m row
10 man-makers

Body weight wod for out-of-towners:
4 rounds of:
20 push-ups
30 squats
20 sit-ups

Candy Apple

Split Jerk
3-3-2-2-1-1-1

for time:
1000m row
25 man makers
40 squats

Boyz to Men

happy birthday shawn!

3 rounds for time:
500m row
10 man-makers