Back Squat (Wendler Week 1)


3 rounds for time

400 meter run

21 Box Jumps 24/20

12 pullups

Cash Out:

Sled Pushes



***Oly seminar with Chad Vaughn and David Durante  on August 24th and 25th…sign up ASAP if you would like a spot

*** September 7th our friends at CrossFit 215 are having a partner competition…find a friend and lets roll

***September 14th our friends at CrossFit King of Island Park are hosting a team competition 2 guy/2 girls…spread the word grab a team and sign up!

***October 19th and 20th…Rally in the Valley @ SMCF…spots are filling up fast so sign up ASAP!

*** Ladies if you ordered shorts  speak with Kurt, Kacie and Brad to pick up your SMCF shorts…$20