Level 1

5 Rounds:

15 Calorie row

5 Hang power cleans

5 Thrusters

Level 2

5 Rounds:

15 Calorie row

5 Hang power cleans 85/63lbs

5 Thrusters 85/63lbs

Level 3

5 Rounds:

15 Calorie row

5 Hang power cleans 115/78lbs

5 Thrusters 115/78lbs

Level 4 Rx

5 Rounds:

15 Calorie row

5 Hang power cleans 155/95lbs

5 Thrusters 155/95lbs


It’s time to check back in with all of you.  Like most of you the summer is a busy time for Sarah and our family.  The kids are out of school, family is in town, and their activities continue.  This weekend we saw the CrossFit Games.  It is Sunday morning so I don’t know the final result but to this point it has been very exciting.  My kids have been watching the events on TV and we spent the day as a family at the Games on Saturday.  Before we went out to the Games competition Morgan, Daniel, my cousin Rachel, and I ran the Gladiator Mud run at Irvine Lake.  It was a fun event that reminded me why I want be healthy and strong.  There were a number of obstacles where my kids looked to me to set the example.  I want to be a good role model for my kids.  Being fit is not teaching them that it is important to look good.  It is giving them the tools to be successful.  Staying fit takes hard work, discipline, and sacrifice.  The rewards of fitness include confidence.  The confidence to sign up for a Mud Run the day before the event and not stress about being able to complete it.


This years CrossFit competition included a teenager division with the youngest age group at 13-14 year olds.  My kids favorite age group was the 60+ division.  These are Grandma and Grandpas setting a great example of all  of us.  We are never to old to be our best.  I hope that many of you were able to catch some of the Games.  If not, spend some time on the CrossFit Games website and watch the archived events.  Leave your other TV shows on the DVR and get inspired to be more fit.


Overhead Squat 3RM or Volume work

Push Press 5×6


Thrusters are meant to be a little heavy today.

Slow and steady on the row, fast and unbroken on the hang power cleans and the thrusters. Use your last hang power clean to get into the front rack for thrusters, otherwise you’ll be doing an extra rep!

Get more Awesome: Dead arm hang, tabata style!