October 22nd, 2012

Monday! Monday! Monday!—- This week we will be finding our one rep max lifts. Today we are starting with back squat. Be sure to keep a record of all your lifts this week and keep them handy when you come into the box. We will be basing our strength training off of percentages of our 1 rep max lifts.

A) Back Squat One Rep Max

B) 20 Minute AMRAP:

  • 10-Double Unders
  • 10-Walking Lunges
  • 20-Squats
  • 30-Situps

**Increase double unders by 10 reps each round.. ex: 10,20,30,40,etc….

“The secret to an increased work capacity is simple… Rest less, Go faster”

-Any CrossFit Coach


This is one of the most impressive videos I have ever seen. Pyrros Dimas is a world record holder from Greece. He weighs a total of 175lbs. He is some sort of super hero.