Hump Day!
Last official class at Rebels…next class at: “GrandMastersRx (powered by CrossFit Weaver Park)”!
Can’t wait!

Today is strength day. Wednesdays we get stronger.

We usually see a squat, a press, and a hip hinge of some sort. Today is no different.

We start with a unilaterally loaded front squat, alternating with some core.

Our favorite: the press + push press combo is up next.

Followed by a Clean deadlift…not enforcing the traditional deadlift today.


We have a quick (although it could seem long 😉) piece with power cleans, rope-a-dopes and Dball slams.

Everything should “feel” heavy today. If it does, it’s a good day!