Congrats to member, Deanne Barsi, for taking 1st place in her first powerlifting meet. Not only is she strong, but she’s conditioned, too! 



Team Series Event 3
For time:
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump oversMen use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.


OHS 5 X 5 E3M
E3MO3M x 5 sets:
5 Overhead Squats (use rack)*building


A. 4 x 4-6 Glute Ham Raises, 3 seconds down, 1 second pause, explode up
B. 3 x 15-25 GHDSU
C. 10 minute Ankle/Calf stretch on edge of Rogue block



20 minute AMRAP of:
100 Singles (50R/50L)
200 meter Run
20 Dumbbell Front Squats
1 minute Side Plank (30 seconds L/30 seconds R)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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