Workout of the Day


A. Five sets of:
3 Front Squats
*Increasing in weight up to a heavy triple. 

B. Eight Rounds of:
20m Sled Push (HEAVY)
Rest 2 minutes


A. Take 15-20 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean & Jerk

C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D. Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 90-95%


BBQ Tomorrow Night and CrossFit Regionals

Get excited! Tomorrow night at 6:30pm after the evening sessions we are going to be doing a bring your own food BBQ at the gym and watch the CrossFit regionals events. We look forward to seeing you all out!