Happy B Day to Danny M! Danny has been back with us the last 4 months, consistently hitting the 5:15am sessions. This guy is focused, driven and comes in to work with one single purpose, to get stronger. Danny moves naturally and picks up new movements quickly. Danny has a great motor and is getting stronger with each passing day. I have been stoked to get this young man back in the community this year and I look forward to watching where he takes this sport thought the year!. Happy B Day Danny. Next is none other than Jayson C. The one thing we actually know about JC is that we don’;t know how old he is. Some say 30 something, some say 50, and he says late 20’s. We probably will never know. What we do know is this guy puts his head down and works. Jayson has a switch that not many humans possess and when the clock starts he flips it, every workout. Jayson has only one gear that that is all out. Whatever age this guy is he is one hell of an athlete and a great guy to be around as long as he isn’t trying to convince you that CrossFit is much harder for tall people. Happy B Day Jay. Three athlete hit .8 on that assault today. Congrats to Casey G, Josiah, and none other then Chelsea K crushing that assault with a .8!! Stay unbroken on the wallballs and KBS. IF there is more then 9 athletes start on opposite EMOM’s

A) 38 North Warm and Stretch

B) 9 Min EMOM

1st-30 sec Kettle Bell Waiters Carry (Right)

2nd-30 sec Kettle Bell Waiters Carry (Left)

3rd-40 Sec Plank

C) “The Iron Throne”

Running Clock

EMOM-3 Rounds (30 sec on and 30 sec off) (total of 6 min)

1st-30 Sec Wallballs 20/14

2nd-Row for Cal

Directly into


20 Double Unders

10 Toes 2 bar

5 Power Clean 135/95

Directly Into

EMOM- 3 Rounds (30 sec on and 30 sec off)

1st-Kettelbell Swings 53/35

2nd-Game Push Ups (Must lift hands off ground in bottom position)