We Love You Allen!! Fri, Dec 10

Allen, our visiting coach from Imperial CrossFit in Kent, WA., has been a driving force in our box this week.  Allen has helped us coach both group and basics classes.  And Thursday he jumped in with the 9:00 AM crowd for his favorite WOD, Chief.  It’s been wonderful having you Allen!

We have been talking about doing the Filthy Fifty all week!! So how ironic is it that it would be on the main site for Friday! Guess that means we really need to do it!!

The Filthy Fifty!!  For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scaling option: The Dirty Thirty!