Deadlift 1×5, then: 5 Rounds for time of: 5 Pull-ups 10 Bodyweight deadlifts 15 DB Push Press (25#/20#) *Compare to 112509* Mobility WOD – Hand behind back “bully” position Post loads and times to comments. Just like back squat and press this week, today’s 5 rep deadlift portion should be considered a baseline where [...]

Deadlift 1-1-1-1-1, then: 7 Rounds of: 12 Kettlebell swings (1.5 Pood/1 Pood) 8 Goblet step-ups (24″/20″) 4 Burpees CrossFit Total is next week, this is your time to establish and push the limits of your 1 rep max for the deadlift. Athlete Spotlight: Ian S.    When did you start with CFSP/CFMPLS? I started at CrossFit [...]

Deadlift 3-3-3, then: Weighted pullups 5-5-5, then: As many rounds as you can do in 8 minutes of: 8 Split lunges (jumping lunges) 8 Squats

Click here to access the food log document that we’re going to ask Paleo Challenge participants to maintain.  Each participant has a sheet which I’ll add to as we add people.  Feel free to start filling it out before the challenge starts to get used to tracking your daily eating! Deadlift 3×3, then: 150 Kettlebell [...]

  Deadlift 1×5, then for time: 400m Run 10 Thrusters (95/65) 1 Burpee 9 Thrusters 2 Burpees …. 1 Thruster 10 Burpees 400m Run Post loads and times to comments

  Deadlift 1×5, then: 21-15-9 Reps of: Cleans (95/65) Pullups Situps Post loads and times to comments

  Deadlift 1-1-1-1-1, then: 100 Dumbell squat clean thrusters (35/25) for time.  Each minute on the minute perform 5 burpees. Post weight lifted and times to comments. CrossFit Total will be held next Tuesday in the Box.  Last week’s and this week’s singles on the squat, press, & deadlift will be good practice for the [...]

Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes): Mon/Wed @ 6pm & Fri @ 5pm, starts April 12 Mon/Wed @ 6pm & Fri @ 5pm, starts April 26 Click here for details!   Athlete Spotlight – Jessica M.   When did you start with CFSP? About 7 months ago, [...]