Front squat 10 – 8 – 6 – 4 – 2

(NOTE: Add weight each round)


Choose one of the following and complete for time:

2000 Meter row
500 Double unders
400 Meter bodyweight sled drag


Complete 5 supersets of:
10 Slow dumbbell bench press
Max kettlebell high pulls
Rest 2-3 minutes

After burn

Complete 3 sets of:
20 weighted sit ups
20 weighted crunches
20 hollow rocks


Free Community Workout
This Saturday, August 16th, 2014
Join us for a Free Community Workout this Saturday at 8:00 am. This is a great opportunity to try CrossFit with no commitments. Bring family, friends and coworkers to try it out. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month.