Friday – 151002

Derek Weida – Veteran, 1st Phorm Athlete, All-Around Good Guy

Derek, Sal and some of the 1st Phorm crew stopped by for a quick workout: Box Jumps, Deadlifts and Axle Bar Shoulder to Overhead.

I suppose it goes without saying that Derek’s Box Jumps were one-legged.

N.B. – I wasn’t even mad.


Spealler Warmup
CrossFit Warmup


(Juggernaut – Deload)

Kettlebell Clean and Press

5 x (1 + 5 each arm)


The Beep Test

Rest as needed, then:


75 Squat
25 Chest to Bar Pullup
75 Squat

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