10/19/16 – Try Some Samples!



We’ll have some samples of Driven Nutrition Protein (Strawberry Milkshake and the new Chocolate Peanut Butter) that we sell as well as samples of Dick Stevens Jerky Mix.  Make sure you grab some when you’re in tomorrow.

CrossFit Performance

A. Box Squats – 7 x 1

*start from heaviest load from last week

*if new to this progression, 5×3 instead and focus on technique over load


For Time

60 Cal Row

50 Alt. DB Snatches

40 Wall Ball

*Dose Response: Threshold. 100% All Out Pace

CrossFit Fundamentals

A. Squat Therapy

B. Medball Clean Review


2 Rounds for Time

800m Run

30 MB Cleans

20 Alt. DB Snatch

Olympic Weightlifting

A. Muscle Clean – heavy single

B. Muscle Clean + Hip PC + Hip Clean – EMOM x10

@95% of A

C. Snatch Slow High Pull – 6×1.1.1, rest :10/:90

D. Split Jerk Tech