Split Jerk 1-1-1-1-1-1-1 reps
As many rounds and reps as possible in ten minutes of:
6 Squat cleans (55/30kg)
12 Pull-ups
24 Double-unders

Eric sends pics of the US fast food influence around the world. Abu Dhabi, UAE.


Tracy, June, and Nicole head down to the Olympic Training Center in Colorado Springs next Friday for the inaugural USAW/CrossFit competition.  The workout consists of a 1 rep max clean and jerk and snatch and a 10 minute AMRAP.  The one we’re doing today!  Sweet!

Crock Pot Season is Upon Us

Here’s a great (and SUPER easy) recipe to get your rolling.

Easy Beef Ribs

– 1-2 racks of beef ribs
– 2 teaspoons fennel seed
– 1 teaspoon sea salt
– 3 cloves garlic, sliced
– 1 teaspoon pepper
– 1/2 cup water

Place all ingredients in a crock pot.  Turn on high and cook for 4 hours.  Reduce to low and cook for an additional 2 hours.  Awesome!