Lone Survivor (Murph’s Story) the Movie drops on Jan 10

Announcing the Next CrossFit Wylie Weightlifting Seminar
All of the details are on the event website.

Read this: Training CrossFit vs. CrossFit as a Sport
– by CrossFit Games Legend, Chris Spealler
The main take away from the article is to know why you are doing CrossFit and treat your training accordingly. A very good read.


1) Four sets of:
6-8 Deadlifts (touch and go)
Rest 45 seconds
10-15 Push-Ups
Rest 45 seconds
10-15 Goblet Squats
Rest 45 seconds

2) Four Rounds
30 seconds of Hang Power Cleans (135/95)
30 seconds of Rest
30 seconds of Ball Slams (20/12)
30 seconds of Rest
Record total number of reps

Competition Training

Recovery/Make-up Day

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