Dumbbell thrusters

Toes-to-bars

Deadlift

Burpees

Push Jerks

Knees to elbows

Row

Power Snatches

Push ups

Front Squat

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

10 Rounds for time of:

30 Double-unders

5 Power Snatch, 95/65

5 Rounds for time of:

15 Kettlebell Swings, 70/53

15 Burpees

Before CrossFit became a worldwide sensation they were an internet based fitness provider Their goal:   To provide the best information for training in a garage gym settings using the fundamental concept functionality.  I have always embraced that ideal, and have wanted for years to return to my roots in that regard.  I have been blessed with the opportunity to provide fitness to the masses via the CrossFit East Family, and more directly as CrossFit East and CrossFit Southside.

I love Gym Affiliates, I support them fully. I have decided however to redirect CrossFit Southside for now to become a provider for the at home athlete. I will continue to provide WODS, Fundamentals, Information geared towards “Functional Fitness “using this format. Much like CrossFit HQ, my position is simple. Give what I can to build healthy lives.  I plan to support your growth by providing CrossFit Seminars locally for as long as I can.  It is my hope that you stay engaged and fully involved with each other.  I plan to do my part.   

3 Rounds for time of:

500m row

20 GHD Sit-ups 10 Ring Dips

Overhead Squat

5-5-5-5-5

Overhead Squat

Row

GHD Sit-ups

Ring Dips

Kettlebell Swings

Burpees

Double-unders

Power Snatch

Front Squat