4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups

We just can't get enough of these overhead squat pictures!  Yea Martha!

We just can’t get enough of these overhead squat pictures! Yea Martha!

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Brendi for rocking the squats ladder”
“I’d like to give a shout-out to Stacey killing the workout on Wednesday” 
“I’d like to give a shout-out to the teens for displaying some super fly CrossFit lately!”

Post to comments your shout-outs.