• Reminder barbell club is Saturday 7 AM
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • CROSSFIT UNKNOWN HERO FUNDRAISER! You’ve probably heard about what we’re going to be doing at the fair. If not all the info is in the link. Grab some buddy’s and sign up! We’re capping it at 11 teams per workout so make sure you pick which ones you want to hit! FUNDRAISER EVENT

It’s Friday, and that means another benchmark for you guys! Crazy enough we have never actually done this workout, which I am ashamed to say! In the almost 6 years I’ve never programmed it! I need to get my stuff straight! This is a great benchmark that quite a few people overlook. This is a great test of “engine”.

You could say the movements aren’t anything crazy. Wallballs tend to get a lot of people but if you’re good at them, 30 is a reasonable number. When it comes to box jumps the goal is to just move, and then the dreaded run. If people are cruising on the wallballs and box jumps, then it comes down to the run. How fast you want to go determines how bad you want to hurt on that run!

Even though this video was a few years back this is still a really solid time, and Josh Everett is a freak. Games athletes could probably go a bit faster, sub 20 would be my guess but still this is pretty insane!

It’s Justine Kinsman’s birthday! If you see her wish her a happy one!

FRIDAY 7/13/18

A. “Kelly”
5 rounds for time:
400m run
30 Box Jump 24/20
30 Wallballs 20/14
*40 min cap