FRIDAY 181207

Evolution A:

Tabata Barbell Back Squat (See Note Below on Weight)

Rest as needed then,

Evolution B:

Three Rounds for Time:
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Hang Power Clean, 15 Repetitions (95lb. / 65lb.)
Shoulder to Overhead, 9 Repetitions (95lb. / 65lb.)

Note: On the Tabata Squat, your score is the amount of weight on the barbell, multiplied by the total number of repetitions achieved. The goal is a weight that allows at least 10 repetitions each internal. The barbell must remain in the Back Squat position the entire time. This is a super challenging drill, and for many athletes, even a 45lb. barbell will be enough!

Brad is a Warrior!


A very special Osssss and KIDA to Brad who recently endured an extensive training evolution in Karate while in Japan. Brad is a 3rd Degree Black Belt in Karate, and one of our extremely consistent 6AM athletes! Congratulations Brad on all your success, both on and off the Dojo and CrossFit gym floor.


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Strength and Olympic Lifting Class (all levels welcome to attend!)


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