*Anniversary Party @ CVCF is this Saturday, the 7th @ 5:00 PM. We hope to see lots of you there for an awesome time.


1) Every 3:00 x 7 sets:

5 D-Ball Over the Shoulder +

10 D-Ball Bear Squats +

50m/side Single Arm DB or KB Overhead Carry

Pick loading on the ball and overhead weight that you can move from one movement to the next without stopping. You should be able to do each Overhead Carry unbroken.

2a) 5 minute AMRAP:

50 Ring Rows

Max Dumbbell Box Step-Overs 25/15 @ 24/20

Rest 1 minute after Part A.

2b) 5 minute AMRAP:

50 Deadlifts 95/65

Max Dumbbell Box Step-Overs 25/15 @ 24/20

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Wow has the scene and sport of CrossFit changed, one of the first videos of the CrossFit Games that really got me hooked.