10 minute AMRAP of:
5 Inverted Burpees     (scale to standard Burpee if necessary)
10 Thrusters 65/45#
30 Double?Unders
10 minutes of TGU work/practice.





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The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.—Courtesy of






Last Thursday’s Deadlift Personal Record List….continued:

Chris B.:    395 lbs.

Dean:        355 lbs.

Jen T.:      350 lbs.

Kristen:     205 lbs.  (up from 175!)

Congratulations….outstanding job!



Why Do I Keep Jacking Up My Shoulder?  A CrossFitter’s Dilemma       “When rest and mobility don’t work, it’s time to see someone smarter than you. In most states, you can see a physical therapist without a referral from a physician. A good physical therapist will listen to your method of injury, aggravating and alleviating factors, and perform an exam to determine what the exact pain-generator in the shoulder may be.”—Meghan Hackler for Breaking Muscle


[Note: Fortunately for us we don’t need to look beyond our gym for a physical therapist now that Max Effort Physical Therapy, operated by Jon B., can be visited under our roof.  Not only is Jon a doctor of physical therapy, he is a former Division I athlete and a competitve CrossFitter. 

What does this mean to you?

Not only can Jon help with rehabilitation of an injury, he can also help you move better and more efficiently.  Jon has helped crossfitters and athletes target their specific weaknesses to the extent that movement is better and risk of injury is reduced.  Greg Glassman, the founder of CrossFit, has said, “the magic is in the movement”.  We believe this to be true and therefore believe if injury, poor posture or weakness in your structure exists you should take steps now to prevent the problem from getting worse.  A good step in the right direction is seeing a professional who not only understands corrective measures, but understands CrossFit and being an athlete.—George]

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