Tag Archives: mos def

Coming Home

14 Jan


There’s nothing half so pleasant as coming home again.Margaret Elizabeth Sangster


Strength work with bench/ back squat/ gymnastic skills

7 Rounds

7 Power Snatch

7 Overhead Squat
…7 Snatch Balance
(115lbs for all 3 movements)

*borrowed from Graham Holmberg*

It’s Not Complex…

2 Aug

The light shines through this one….

Hope everyone had a good weekend!  This week is the week of 10 minute max reps of a single modality.  I want you to be as creative as you can, and please leave details in the comments section.





(find a new 1rm)

10 minutes of Push Ups

Run 3 miles

Do What You Do With A Smile…..

29 Jul

A smile confuses an approaching frown.  ~Author Unknown

Here is the link to my wife, Carey Kepler‘s blog Part 1 and 2  on her thoughts on this years Crossfit Games… enjoy.


Muscle Snatch 3 x 3

Power Snatch 3 x 3

Not looking to go real heavy, we are going for explosiveness/ speed!!

10 minute rest

30 Muscle Ups for Time

I’m still feeling RAW!