Happy Friday everyone!! Don’t forget that Sunday is our in-house 10k row challenge at 10 am. ¬†There will only be one class for the day at 9 am class. Feel free to come by and cheer on the 13 teams participating. I have a last minute sign up who is in need of a female partner. Who would like to fill the spot??? Let me know ASAP. Also, the weightlifting class on Saturday at 10 am is cancelled for the day. ¬†

Today I would like to work on the overhead squat technique. I know many, if not most, of you do not like the overhead squat because you find it super difficult. Let’s work on it today. If you’re comfortable with technique and range of motion, work on sets and reps posted.


Overhead squat


CrossFit WOD:

3 rds:

75 double unders

50 air squats

25 cal row

*** If you do not squat below parallel, I will be putting a med ball under your butt to ensure that full range of motion is met.