1-26-15 – 2015 Challenge

STRENGTH Back Squat 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

CONDITIONING (5x) 10 thruster (95#) 6 Lateral Hop Burpee over the bar 10 Chest to Bar Pull-up

Dakotah, David and I had a great weekend in Park City at the recent CrossFit level 1 certification course. In 5 years the course has really been refined and it was great to see and make new friends.


This is for both the North and South gyms – Stacey had arranged to go and do the hydrostatic body fat test on Thursday Feb 5th from 3-7 pm. There are some who are already signed up and for anyone else that would like to please fill out your information below and we will get back to you with a time.

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3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r

3.3.21

A. Conditioning EMOM X 24 minutes Min 1: 10 Deadlifts (155/105) Min 2: 5 Power Cleans Min 3: 15 Sit-Ups Min 4: Max Double Unders in :45 If you want to level-up challenge yourself with a 185/125 barbel