“Too many people confine their exercise to jumping to conclusions, running up bills, stretching the truth, bending over backwards, lying down on the job, sidestepping responsibility, and pushing their luck.” -Author Unknown

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Front Squat (3,3,3,3,3)

Climb to a heavy 3RM if it feels like a good day to try for a PR!

Suitcase Deadlift (5,5,5,5,5)

Use a barbell. Figure out how to stabilize it with your whole body. Be sure to perform 5×5 on each side. If you know one side is weaker, put more sets on that side intentionally


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare your time to when we did this last, which was April 16, 2018