Front squats @ 31×1 TEMPO (Yes, PAUSE for 1 full second at the bottom and no more than 1 full second and the top)

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75%

1 @ 80%

2 minute rest between sets




Weighted pull ups

7 x 2

rest 90 seconds



5 sets

100m row (sprint)

rest 90-120 seconds between sets


* Hey everyone, just a reminder, the Holiday party is $55.00 per person which includes food and open bar. Please get the money to me or Logan before Friday, thank you.

Side note: there have been some questions about people that might not drink or that are coming later in the night and the cost of attending for them. Unfortunately, we get charged for the amount of people present. So just think of it as a cover charge to a night club…only Crossfitters in a bar 🙂 Happy holidays and hope to see you all there.