21-18-15-12-9-6-3 Reps of each for time:

Kettlebell Swing (53#/35#)


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Silhouette Swings and Pull-up:

Silhouette Swing and Pull-up

Forearm and grip destruction was in full speed today. Combining kettlebells and pull-ups gets a little nasty. Especially if your pull-ups are as fast as your kettlebells. 

Kettlebell Swing demo from (Old School) – video [wmv] [mov]

Concept 2 Rower Damper Settings – video [wmv] [mov]


We will be starting CrossFit Kids in mid-April. This is a “GO”!

Ash Deadlift

Details will be published soon but this will be a 6 week session that you can purchase for your little CrossFitter. The ages will be between 5 and 8 years old. Each session will have 9 open kid slots and they will be first come first serve when we put it on Mindbody Online for booking/sign-up. CF Kids class will be on Saturdays at during the adult class. Older kids program (9-12 yrs.) is not yet ready but we will let you know as we get closer. Stay tuned for more details!