10/18/16 – Chocolate Peanut Butter Protein



Driven Nutrition has a new, limited time flavor of protein out: Chocolate Peanut Butter.  It’s awesome, so you should claim one ASAP.  For sale in our ProShop for $39.99, which we can charge to the account you have on file already.

Both Performance & Fundamentals Classes will be doing the same workout tomorrow but with different variations.  Still sign up for the class you normally would and we will sort you all out to the appropriate one before classes begin.

CrossFit Performance & Fundamentals

“GI Jane”

100 Burpee Pullups for Time


10 Rounds

10 Modified Pullups

10 Burpees


A. Prowler Plank Pulls – collect 30 pulls each arm

B. Back Rack Split Squats – 4×3 each leg

*heavy across

C1. Hip Extensions – 3×10

C2. Barbell Z Press @22X2 – 3×10

C3. Deficit KB Deadlits – 3×10

C4. V-Ups – 3×10


Pulling Mechanics


5 x 100m Run

3 x 75m Run

Walking Recovery