Single-Arm Overhead Squats, Giving and Partying

The single-arm overhead squat is one of if not the most positionally challenging movements we do in Crossfit.  Rowena was one of many impressive performers of this movement today.

John Mootz, part of our Crossfit family, will be undergoing a medical procedure in the next couple weeks.  Afterwards we will have the opportunity to give in the way of making meals.  Please click the link below for more information and to sign up!



Bench 5-5-5-5-5

5 Rope Climbs
16 Single-arm overhead kettlebell squat (16/24kg)
20 Box Jumps (20/14in)
3 No-footed Rope Climbs
20 Heavy Kettlebell Swings (24/30kg)
15 High Box Jumps (24/30in)
1 L-sit Rope Climbs
25 Kettlebel Swings (16/24kg)
10 Kettlebell Step-Ups

Party time!
This Sunday the 30th, 11:30am.
The party will be catered by Foodsmith!  (
Feel free to bring drinks and/or desserts.