Friday: Two classes only, 9 am and 5 pm
Saturday: 9am class


Proper back extension body placement

Work to a heavy power clean & Jerk

3 rounds for time of:

20 Double unders
20 Box jumps
20 Back extensions
20 Sit ups
20ft handstand walk

Post time to comments. (If you cannot handstand walk, not to worry – subs will be given!)


The perfect kettlebell coffee mug for your favorite CrossFitter, just in time for Christmas! These are available starting today on

(BTW, I’ve heard the new Reebok/Olympic Lifting shoe is launching mid-December, just in time for Christmas too! It has been designed with a CrossFitter in mind so that you can run, jump and lift in the same shoe.)


It’s BlacK Friday!! You can CrossFit, or you can do this:

Post thoughts to comments.

Friday WOD, November 25, 2011