Test Week. All Levels: A.) Bench Press – work up to new 1 RM B.) For time: Teams of 3, 1 working at a time 2k row 100 pull-ups 125 sit-ups 150 air squats 50 cal bike Results to BTWB  Read more

A chick that “doesn’t hate wall balls at all” and has never used chalk?  Who is this creature?  She was clearly recruited by a Grenell.    Read on to get a glimpse into Megan’s totally awesome outlook on life, fitness, and CrossFit. What do you do for a living?  I work at Mayo Clinic as a Registered Nurse. What’s your favorite thing to do outside of the gym?  I enjoy hiking, playing sports, concerts, listening to music, and hanging out with friends. Favorite genre of music?  I like pretty much all types of music; it just depends on my mood. Favorite cheat day meal?  Chocolate.  For the whole meal. Chalk, or no chalk?  I’ve never used it. Do you hate wall balls as much as we do?  I actually don’t hate wall balls at all.  There are things I dislike way more than wall balls. What’s your favorite movement?  I’m enjoying learning how...Read more

Test Week All Levels: Max Pull Ups / Max hang A1.) Front Squats – Test new 1 RM Function: B.) Every 30 sec for 10 min Double KB 2 Swings + Clean + Jerk Perform/RX: B.) Every 30 sec for 10 min Power clean (135/95) Hang power clean (135/95) Push jerk (135/95) Compete: B.) Every 30 sec for 10 min Power clean (205/125) Hang power clean (205/125) Push jerk (205/125) -Results to BTWBRead more

Test Week. All Levels: A.)Max Push ups Push ups 2 min. B.) For time: 1 mile run or 2k row C.) Skills session  Read more

Test Week. Function: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (155/105) 2x Bear Crawl <-> between sets Perform/RX A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (185/125) 2x Bear Crawl <-> between sets Compete: A.) Deadlift – Work up to new 1 RM B.) 15-12-9-6-3 Deadlift (275/185) HS Walk <-> between sets -Results to BTWB  Read more