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March 17, 2014


March 17, 2014

This is a pretty long video series. They are about 15 min each and around a dozen videos in the series. Try to start here and maybe watch one episode a day. it is a pretty inspirational story about a man that starts CrossFit to get his life back.


Warm Up: 2x Hip Mobility Drill, 2x PVC (15 dislocate/ 15 Good Morn)

3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

1min each: Banded Front Rack

GPX Barbell Warm Up 2x5reps each




1 Clean and Jerk 185/135

5 Pull Up

10 Push Up

15 Air Squats




1 Hang Clean and Jerk

5  Banded Pull Ups/ Ring Rows

10 Push Ups

15 Air Suats

* Push ups may be dropped in number for some beginners