9/21/16 – Keep Pounding Car Bash



As you all know we have our annual tailgate this Sunday, Sept 25th kicking off at 11am.  Please bring food/beverages, friends, family, etc!  In addition to the normal fun, this year we will also have a “Keep Pounding Car Bash” in the front parking lot!  $1 a swing or $20 for a 2 min AMRAP.  Who doesn’t want to take a sledgehammer to an old car?!

CrossFit Performance


2 Rope Climbs

30 KB Swings

60 Double Unders

Rest 4:00


CrossFit Fundamentals

A. Shoulder Mobility/Scap Strengthening

B. Kipping Technique Work

C. Knees to Elbows Review


4 Rounds for Time

10 Knees to Elbows*

15 Slam Balls

20 KB Trunk Twists (total)

*if kipping k2e is not there, substitute 4 Strict K2E @2222