Hi Everyone. I hope you had a great weekend. We have less than 2 weeks left before the RPCFO Community Invitational takes place. It is time that we finalize our teams and start preparing. The coaches will have a quick powwow and start organizing you guys for the 22nd! The trophy is ready for pick-up. The johnny-on-the-spots are ordered (oh yeah…you’re going to get to pee in the parking lot) and the prayers have been offered to the CrossFit Gods.

I’m shooting off the order for shorts this week. If you did not get a pre-order in to me, don’t sweat it. I’m ordering a few more, limited quantities. Also, the Reebok tee order goes out this week. Stand by for pre-orders.

Today’s Workout

Get those shoulders warmed up, then it’s 10 minutes of Kipping Pull-up practice. Coaches will drill you on the in-out curve then hopefully pop you up. (You do the heavy lifting). If you have your Kipping pull-up, time to take it to the next level: Chest-to-bar and Bar Muscle-Ups


Split snatch 2-2-2-2-2-2-2 reps

Alternate legs between reps. Or else you’ll be walking on an angle all day, bumping into oncoming pedestrians and walls.



Power Snatch (or split) (95/65)

Bar facing burpee

You’re going to need a fair amount of space, please be mindful of your neighbor during this one.

Have a great day! Enjoy a different kind of Snatch gif: