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“Murph” this Friday at 5:30 pm! No Saturday classes this weekend (CrossFit Nutrition Seminar with Robb Wolf)

6 Rounds:
Sandbag get-ups x 5/5 – go heavy
CB side semis x 10/10 – go heavy
KB swings x 10 2pd/1.5pd
Crab walk down and back, hips high!


wrist pushups x 10
25 reps ea of calf raises, ankle circles

“Humble” Heather (thanks Lara) is very strong with her strict presses. Where did that come from???

John’s game face is second to none!

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