Shoulder Press, 5,3,1,1,1 Repetitions (Establish a 1 Repetition Max),

Rest as needed and determine 50% of your 1RM then,

Complete Two Rounds For Time Of,

25 Kettlebell Swings (53lb. / 35lb.)
400 Meter Run
Shoulder to Overhead, 50 Repetitions (50% of 1RM)

Note: The established 1 Repetition Max effort will be a strict Shoulder Press. However, during the timed evolution, any skill that brings the barbell from the shoulder to overhead will be allowed, including Push Jerk, Split Jerk and Push Jerk.


Tiffany nails a 155lb. Power Clean!


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Todays LIGHT workout will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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