Level 1


DB Squat Clean Thrusters,

Knee Raises

Level 2


DB Squat Clean Thrusters, 30/20#

Knees to Elbows

Level 3


DB Squat Clean Thrusters, 40/25#

Toes to Bar

Level 4 Rx


DB Squat Clean Thrusters, 50/35#

Toes to Bar


I went mountain biking late morning Wednesday to clear my mind.  As usual it worked.  It was a little warm but the view from the top was spectacular.  It is amazing what a little rain does for our area.  I wish we could get more.  I would guess with our common interest in CrossFit most of us connect with nature pretty well.  If you are feeling stressed even after a good workout take some time and take care of yourself.  One of my other favorite nature moments is sitting on the beach listening to the waves crashing as the sunsets.  Make the most of where we live.  Slow down and enjoy the moment.


Back Squat with 2 second pause in the bottom.  10 sets working up to a heavy 3.


If you looked at the workout and thought it doesn’t sound to bad then look again.  This won’t be a sprint.  This is a strength based technical workout that is on the heavier side.  Focus on good movement and keep a steady controlled pace.  Be awesome people.

Get more Awesome: 3 minute Squat hold