Wednesday – 160113

EmCee Hammer

Frank is a proud 57 years young. EmCee is maybe 30? I really don’t know.

What I do know, is that one of the best things about CrossFit is that it brings together people from all walks of life and makes them buds. Because the barbell doesn’t care about your age, gender or how much money you make.

And neither do we.

We just care about whether or not you give it hell day in and day out.


Spealler Warmup
CrossFit Warmup


Back Squat


“Poor Old Edgar Derby”


Deadlift 225/155

*Scale to 2 for 1 Situps


GHD Situp
5 x 10

*Touch your head to your knees for 30sec between each set.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: