Thruster 5,3,1,1,1 Repetitions. Go heavy and set a new 1 Repetition Max.

Rest as needed then,

From 0:00-3:00
2 rounds of:
8 Thrusters
8 Burpees

From 3:00-6:00
2 rounds of:
10 Thrusters
10 Burpees

From 6:00-9:00
2 rounds of:
12 Thrusters
12 Burpees

From 9:00-12:00
2 rounds of:
14 Thrusters
14 Burpees

Continue as long as possible.

Note: This is an incredible stimulus. Prescribed barbell weight is 95lb. for men and 65lb. for women. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (14 Thrusters / 14 Burpees) while at the same time, achieving a Bodyweight Thruster? Compare todays workout to April 24, 2015.

J-Bird and Great Brit


Congratulations to Jayce “J-Bird” Wilson on his first complete year of CrossFit training! You’ve made amazing progress in your leadership, fitness and maturity, and we are all super proud of you Jayce! You are the the man!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)


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