Friday, December 30, 2016


9 x 3 Banded Bench Press @ 40% plus 25% band tension (red/orange) (3w - 3m - 3c)

1)  3 RM Wide Grip Bench Press (3 attempts)
2) 2 x 8 DB JM Press

7:00 Amrap
14 KB Swings (2/1.5)
14 Push Ups

*Courtesy of CrossFit Mayhem

Tip of the Day
"The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison." -Ann Wigmore.  This quote really hits home this time of year.  Did you know that a lot of what ails us can be cured or prevented by nutrition, exercise, fresh air, vitamins, and minerals.  It's never to late to start.