Dats our boi! Give em a big hug when he gets back from the Games.


Hallo. We got a benchmark workout for you today friends. It’s a classic: CrossFit Total.

Also this Friday is partner Filthy 50. Oh boy.

Did ya’ll checkout the CrossFit Games? That shiz was insannneeeeoooo. And our Coach Sean Connolly and Lane 5 were freakinhg awesome. Woo hoo!



“CrossFit Total”

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Extra: Drop sets @ 50%

Cash Out: 10-8-6-4-2
Strict Pull-ups (1/2 MUs)
Ring Dips

Strength 4:30pm: Triceps
Upper back