BUY-IN: :30 Drill Warm-up 3 x 12 RHC WOD: 1 Clean on the minute, each minute, for 20 minutes *Pick a baseline number and don’t

It is crazy to see how far CrossFit has come since the beginning let alone since I started CrossFit.  The competition, the amount of Affiliates,

BUY-IN: 1:00 x 2 Seal Jumps Squats/Squat Stretch Flings Gate Swings x 3 Duck Walks Pigeon Stretch SKILL: 10min of Hip Cleans WOD: (20min) 50

BUY-IN: 3 min Jump Rope Ladders WOD: 4RFT (25min) 25 KB Swings (32/24kg) 15 Push -ups on KB (each) 5 KB Squat-Clean (each) CASH-OUT: 50

BUY-IN: 400m Run LIFT: Front Squat 3 – 3 – 3 – 3 – 3 WOD: 15min AMRAP 200m Sprint 20 Air Squats 5 Pull-ups

Whether you will actually tell me or not, I know you didn’t eat as well as you could have over the Holiday!  And some may

WOD: 50 walking lunges to start (each leg) then: 15 Min AMRAP 100 m sprint 20 push ups 20 V ups 50 walking lunges. Start

It has been a tough, short week leading up to Thanksgiving, but it is almost here! Just one more day. So, in honor of the

I hope your legs are sore from yesterday and if not sore, I hope they feel like cement blocks. BUY-IN: :30 Drills Seal Jumps PVC