Tuesday, January 13

Heard that there were quite a few PR’s yesterday!!!! NICE WORK EVERYONE!!


Keep up the fantastic work!!! It pays off in the end.


Only 2 more days until the CrossFit Open registration opens up!!!!


We are encouraging ALL BANERS to sign up for this!! It is a great time (we promise) and you get to see how you compare to other CrossFitters around the world!! It is a really good gauge to see what you need to work on!!!!!


If you have any questions about it, please, please, please ASK US!!!!!!!!!



Tuesday, January 13





400m Run

Spiderman Walks

20 Elevated Air Squats

Farmers Carry with Heavy KBS





Hand Stand 180’s

2 mins. work

1 min. rest

2 mins. work






6 Rounds

5 KBS (2/1.5)

10 Pistols

15 Wall Balls (20/14)

20 DU’s (60 Singles)