Well done is better than well said.

– Benjamin Franklin

Trevor wins the honor of being named,
“best form for over-head squat”…
out of everyone at our gym!


For time:
1000m Row
50 Thrusters
30 Pull-ups
Post time and weight to comments.
Endurance WOD…


3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul. 3min Isometric bottom of squat hold.