September 6, 2017

100 Meter ski
5 Front squats – empty bar
5 Burpees
5 Quarter squat jumps
100 Meter ski
5 Squats cleans – empty bar
5 Burpee board jump

For time:
1000 Meter ski
30 Squat cleans RX 155/105; Master55+ 125/75
200ft Burpee board jump DEMO VIDEO

3 sets of:
10 Bicep curls barbell
10 Side delt raises dumbbell


For those of you who have Instagram, you know it’s a great way to keep on

top of what’s happening with your favorite athletes, brands, etc. I’ve compiled a list of some of our favorite accounts to follow. If you have any

others you love, post to comments.

Vero Strength + Conditioning – best gym around!

Dave Castro – head of the CrossFit Games, the man everyone loves to hate

Hook grip – videos, many slow-motion, of high-level Olympic lifters

CrossFit – the mothership

Functional Bodybuilding – accessory movements to build your base of strength

The Overheard Press – spoof/fake news in the world of CrossFit

Dr. Michael Mash – Physical Therapist with demo videos for stretching/mobility

Zach Long, Doctor of Physical Therapy – more useful demo videos for movement issues, pain and tightness

Paul Castaneda – CrossFit/gym humor



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