Dunk Again!


Wow! These last weeks have gone by super fast! Hard to believe we’re already near the end of Open, which also means we’re wrapping up our Paleo Challenge. If you’ve been staying strong and eating clean, stick with it to the end – you’re almost there.

The end of the Challenge also means the Dunk Tank is coming back to re-test your body composition. If you registered for the challenge or purchased two dunks, then you’re already good, but good idea to register with Heather about what time you’ll be coming. She’ll be setup out back from 4pm – 9pm. Even if you didn’t get dunked the first time, you can most definitely do it this time. There is no better way to determine your body fat percentage, so take this opportunity where this great service is coming right to our back door.

Get Dunked!

Workout of the Day 3/14/2017 – Tuesday


A. Maintenance/Open Prep
EMOM 16:
0: 40 Double Unders
1: 5-8 Handstand Push-Ups

If you don’t have HSPU and are likely to scale them if they come up in 17.4/17.5, then do a medium/light push press. You can modify the HSPU reps to a reasonable number you will be able to succeed at for each minute.

B. Met-Con
20 Box Jump Overs (24″/20″)
10 Deadlifts (135#/95#)
10 Push Press

CrossFit Lite

A. Met-Con
AMRAP – 5 Rounds:
1 Min: Burpees
1 Min: Double Unders
1 Min: KB Swings (1.5 pd/1 pd)
1 Min: Sit-Ups
1 Min: Rest

Score total reps.

CrossFit 101

Hang Power Snatch 5 x 5

15 Calorie Row
10 Hang Power Snatches

If a rower is unavailable, do 1 burpee for every calorie until a rower becomes available.