legless rope climbs


Deadlift (Wendler Week 1)


5 rounds for time

12 Wallballs

12 burpees

1 legless rope climb 13 ft (bring some gloves if you are doing legless rope climbs; long socks if you are subbing for regular rope climbs)



***Oly seminar with Chad Vaughn and David Durante  on August 24th and 25th…sign up ASAP if you would like a spot http://shop.powermonkeyfitness.com/Clinics-s/1990.htm

*** September 7th our friends at CrossFit 215 are having a partner competition…find a friend and lets roll http://partnerthrowdown.eventbrite.com

***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! http://www.flexonthebeach.com/

***October 19th and 20th…Rally in the Valley @ SMCF…spots are filling up fast so sign up ASAP! http://www.eventbrite.com/event/6561635027

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