January 6, 2014

Remember our 8-week CrossFit Kids (ages 5-8) session starts next week!  Every Tuesday at 4pm, 1/13-3/3.  If you know anyone interested, please let them/me know!


  • Front squat, 5x3 @31x1 (3 second decent, 1 second hold at the bottom, explode out of the squat, rest 1 sec between reps)
  • Strict/weighted pullups between sets


Death by:

  • Strict Pullups (Rx+ Muscle-ups until you can't make them unbroken, then strict pullups)
  • Front squats, 135#/95# (Rx+ 155#/115#)

Complete 1 of each in minute 1, 2 of each in minute 2, etc.