Tuesday, 03.31.15


Awesome job to ALL of the athletes who did the 5K on Monday whether you ran the whole way, had to walk some or had to scale a bit…I know some of you got PR’s! Way to go!

We had a couple people do the 5K offsite and still record their time-that is great! Put in the work everyone and the work will get you results!! 

Pullup/DU Challenge set for April! Be looking on tomorrow’s blog for the program. I will also post it on the “Bacon Board”…want to get better at something?? WORK ON IT! 🙂


Front Squat 5×3 @ 75% with 3sec pause at bottom (Monday we will be starting a Front Squat cycle so if you do not know your 1RM, find it today in the allotted time)

1 minute of work – 1 minute of rest…

1min singles
1min Power Snatch (95/65)
1min DU’s (DU’s or attempts ONLY-unless injured)
1min WB (20/14)
1min Backwards Rope Jumping
1min Power Cleans (95/65)
1min DU’s
1min Pullups
1min Singles
1min Ball Slams (25/15)
Total Reps is score – Yes, you will have to do CrossFit Math!
**Start at different stations in order to utilize equipment properly

10 Rounds – Blvd Run(stop sign) Max Effort up the hill to door; 1 min rest between sets

Advanced WOD
5 rounds
12 Thrusters (95/65)
12 T2B

Happy Tuesday–Drink your water!! 

Work Hard, Eat Clean, Be Blessed! 


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