Park Bench

As effective as Crossfit workouts are, the real magic (in my opinion) is in the community. Many of us might not choose to “suffer” like we do if we weren’t getting to suffer along side some people that we are truly fond of. Last Saturday Lauren brought a good old friend of ours back to the gym, and he has been in every day since. I love this photo of Dwayne and Tony catching up. Like two old friends on a park bench.


Tomorrow’s New Movement:
Seated Good Morning


10 Minutes of OHS work

3 Rounds:
10 Prone DB Rows
10 KB Upright Rows/Side

10 Minute AMRAP:
2 DB Box Step Overs (50/35#) (24/20”)
1 Rope Climb
4 DB Box Step Overs
1 Rope Climb
Rest 3 Minutes
500m Row @ 95%


Today was a great day to work on cycling single arm snatches (SAS) in anticipation of the Open.
Christian did a great job of figuring out how to switch hands in the air with the DB.

The Open isn’t the only way to compete… My good friends Blair Morrison and Ben Alderman are bringing you another great way to test your fitness and have some fun…


4 Rounds:
3 Halting Deadlifts (3 second pause 3” off the ground
10 Banded Seesaw KB Press/side
15 Tricep Extensions

4 Rounds:
4 Minutes On/1 Minute Off:
100m Run
10 DB Single Arm Snatch (50/35#)
5 Burpees over the DB