In Honor of Tony P. and Audria's Birthdays.

Three rounds of 53 seconds of work followed by 30 seconds rest of the couplet.

Couplet #1

Snatch Balance (75#/55#)

Lateral Bar Jumps (T+B=1)

Rest 3 minutes, then…

Couplet #2

Squat Cleans (95#/65#)


Post max reps for each couplet to comments.

Coaching Tips: Get as many reps as possible of the first exercise in 53 secs., take 30 secs. to get to the next exercise.  Get as many reps of the second exercise in 53 secs. and that makes up one round. Repeat this for a total of three rounds.  One round will take almost 3 minutes to complete, that includes the 30 seconds of rest.  Work hard for those 53 secs. and take full advantage of the 30 sec. rest.  On the snatch balance, make sure you press yourself under that bar as you land in a full squat.  Stand up completely before you lower the bar for your next rep. T+B means there and back, that's one rep. Happy Birthday Kids.

Thank you to everyone that attended yesterday's Free Class.  Carl, Lou, Noelle, Jackie, and Celina, it was very nice to meet you.  Congratulations on your first CrossFit workout and we hope to see you back here for many more.  Jessica, Karen, Sara, Laurie and Lindsay, thank you for bringing your friends to share in your passion for health and fitness.  Nice work everyone!

Check out the video from Saturday's Beach Workout.  It was great fun!  Thank you to everyone that made it out to the beach to make it so.