Dave’s Thirty!


We will be starting a new Strength Cycle using percentages of lifts that we have established 1RM on over the past 3 Months. Follow the cycle and see strength gains, guaranteed!

Main – CrossFit

Feels not a day older than 22! Boom!

1 Mile Run (No Measure)

At your own pace

Metcon (Time)

For time:
30 Box jump, 24 inch box
30 Pull-ups
30 Kettlebell swings, 1.5/1 pood
30 Jumping Lunge
30 Knees to elbows
30 Push press, 75/55 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

The Filthy Fifty is one of my favorites!  We toned it down a little while changing it up a bit.  I hope you enjoy!  Anyone up for heading over to Braddock’s Tavern after the night class is welcome to join! Cheers!

*Remember – AirDyne challenge the entire month of June – 2 Minute Max Calorie