Tuesday 3-6-18

We would like to congratulate Coach Betsy in her recent completion and passing of her Level 2 CrossFit training. It is a class designed to go even further into the tool of a coach and even more tools to help her and us run successful classes and a successful gym.

Also, this weeks theme for 18.3 will be Gangster.

Swink Fundamentals

-Overhead Mobility


-5×5 Strict/Kipping/Deficit HSPU*

*Use about 10-15 to finish this and/or to work on any skill related to this movement.

For Time:

-800m Run (400m+200m for scaled)

-1000m Row

-30 Deadlifts, RX (225/165) Scaled (135/95)


-Accumulate a 2:00-3:00 L-Sit

This Friday night, our buddies from Too Fit will be in the house sampling their products…trust us, you don’t want to miss their protein flavor!