Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Kevin Montoya 18:20, Michael Giardina 19:54, Kim Malz 29:16 (95lbs).

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

can you spot Nick at his Level 1 Certification??

Just a couple things guys.

If you have a skill you want to work on, grab one of my business cards and call or shoot me an email so we can get you caught up on some skills!!! No charge, and it helps me run classes smoother if you are caught up to speed!


***Paleo Potluck Sign up! If any of you guys want to bring a dish we will be having a paleo potluck at the competition! Just sign up on here and let me know what you are making and I will put it on the Blogs potluck list for the next day 🙂

Mecca of Power

CrossFit Football…Farm Boy Strength – Zach Even-Esh

Little catalyst athletics tip

Before starting the snatch or the clean, whether from the floor, the hang or the blocks, rotate the elbows to the sides as much as possible without rolling the shoulders forward (maintain neutral shoulder blade position and internally rotate the arms). This will set you up for the proper positioning and movement of the arms during the pull under the barbell, allowing and encouraging the maintenance of immediate proximity of the bar and body.

Mikes Gym Wod


1. back sqt: work up to 80%x5x5

2. front sqt: work up to 70%x3x3

3. chins and dbl unders: 12 + 24 x 3 rounds as fast as possible

4. abs: knees to elbows x 50 reps total.