It's a New Year!!

By: 321go 1 Comment

This is what happens when you let a bunch of crossfitters go bowling…we broke it. A big thank you to everyone who showed up for the fight gone bad yesterday and there are still spots open for the January Onramp classes!! Help your family and friends start off the new year right!! Contact Mitch Lyons with any questions!!

Monday WOD

Weighted Pull ups 3 – 3 – 3 And/or..

Muscle Ups  2 – 2 – 2

10 min. 

*Warmup before you begin your Muscle ups,  Try a few sets of heavy DB HPCs.  This will get the elbows ready for the forces it will experience.   


Butterfly Pull ups

OHS 3/4 BW

Dips Men 20lb Women Strict no band

21-15-11-9 •  15-11-9-7  • 11-9-7-5


Shoulder Mobility

Competitor Advanced • Intermediate • Foundational

Scale to capabilities


  1. Hahahah! Could not control that inner caveman instinct of throwing heavy objects at a kill (the pins)! “Me stong, like caveman”

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