7/26/16 – J-Song Protein Packs Update!

bill running


Update: The new look for J-Song Protein Packs! Now made with Grass-Fed Whey protein. Also, Chocolate Cookie Dough only has 11 grams of fat with the same amount of protein (15g). Come check them out in the new display fridge in the kitchen!

J Song Protein Packs

CrossFit Performance

A. Clean & Jerks – 3×1.1, rest :20/2:00

*heavier than last week


For Time

30 Clean & Jerks

*55% of load found in A

CrossFit Fundamentals

A. Kipping Review

B. Kipping Knees to Elbows Review



12 Knees to Elbows

12 Box Jumps

12 HR Pushups

Strength Class

A. Deadlift – 4×3.3, rest :20/2:00

*same weights as 7/12

B. Barbell Z Press @21X2 – 4×5

C. EMOM 12

Odd: 5 Front Squats

Even: 7 – 10 Russian KB Swings

Endurance Class

Foot Pull Mechanics

5 x 50m

2 x 75m

5 x 50m

Walk recovery between each