B Day shout out to Bryan L! From what I heard about the weekend he probably is still sleeping this one off. Bryan came to us about a year ago and this guy has taken off in here. Strength, skill, and motor all tending up throughout the year. Bryan has jumped into competitions and the open and seen success in both. Firefighter by day, CrossFitter by night and all around good guy in between. It’s been fun watching this guy improve. Happy B Day B Lee! Fun one to coach during the morning classes. James A was leading the pack at 14:36 rx before the night came in. I hope you all survived the heat and are pounding water tonight. Looks like its cooling back down throughout the week.

A) 3 Min Row/Assault then every :20 sec for 3 min Light DB Hang Snatch/Light/slow DB Deadlift/Wallfacing Handstand hold then 1 min jog

B) Every 1:30 x 9 Sets

Halt Snatch Deadlift(2 sec)+Snatch Pull+Snatch Hi-Pull+Power Snatch


12 Min EMOM

1st-25 Sec Alt DB Snatch

2nd-25 Sec Kettlebell Deadlift

3rd-25 Sec Assault

C) “The Blackout”

Running Clock

2 Min AMRAP Burpee’s to 6″


15 Wallball’s

10/8 Row Cal or 10/7 Assault Cal (Partner with someone and bring these machines to you for quick transition)

5 Deadlift 225/155

2 Min AMRAP “Perfect Push-ups” Burpee’s (no pealing/worming up)