June 10, 2014 admin


1a. 5×5 Push Press, rest :30
1b. 5×30 Russian Twists, rest :30
1c. 5×5 Glute Bridge, rest :30

2. For Time (4min cap)

KB Swing

Rest 4mins, x2

Competitor’s Program

1. 20mins: 10RM Push Press
*Accumulate 5mins in a Plank during the 20mins

2. 5 Rds, rest 1:1

5 Front Squats 185
400m Run
5 Front Squats 185


ANNOUNCEMENT:  Nikki Mac, Coach Vince and Coach J will be competing at the Heroes Competition this Saturday at Motor City CrossFit in Sterling Heights.  Heat times are: 9:36am, 11:20am, 12:51pm and 2:20pm.  Top 8 teams compete in Finals at 3pm.  Come out and cheer us on!

“Who can’t relate to the idea of leaving one chapter behind and moving on to the next?” – Mike Shinoda

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