Bring a friend day is this Wednesday! don’t forget!


Row 2k at 70% at a relaxed pace


5 Rounds

15 Seconds max effort air squats

Rest 45 Seconds

15 Seconds to perform a shuttle sprint

Rest 45 Seconds


3 Rounds

250m Row

15 Kettlebell Swings 55/35 (American Style)

25 Wall Balls

Rest 5:00

All out efforts


Thank you for everyone who came out to the 2014 Crossfit Open Prep workshop, hopefully you guys got some information you could use out of it. I can’t wait to get some of the programs out to you guys this week and get some feedback!

Now for some Random Stuff, for Random Stuff Sunday…thats not a day yet, I don’t think

Parkour Fail Compilation

post some random stuff to the blog!