Chipper Time

“The Seven”

Seven rounds for time of:

7 Handstand Push ups

135 lb Thruster, 7 reps

7 Knees to Elbows

245 lb Deadlift, 7 reps

7 Burpees

7 Kettlebell Swings, 2 pood

7 Pull ups

 Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.


Although the barbell thruster is a compromise between the front squat and the push press, the stabilized torso still bears most of the load.  This, coupled with explosive hip extension at the top, generate speed and power on the barbell.


“Start with Why” by Simon Sinek, TedX.


The gym will be CLOSED on Monday, May 31st, in honor of Memoral Day.

Thank you to beginner and veteran alike for attending and participating in this mornings CrossFit 101, our biggest turnout yet.  We hope to see you all in the near future.


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