If you haven’t signed up yet, go over to the Schedule page and sign up for the nutrition seminar, “Not Losing Body Fat?  What To Do About It”.  It’s free, and you can bring anyone that needs a push or has questions about dieting.  I know we all have a friend or family member that is thinking about taking that next step and needs a good push.  She also plans on explaining the many misconceptions people have when it comes to dieting.

Karen is heavily influenced by our CrossFit community, and gets asked the same questions time and time again.  This is a great opportunity to get a professionals perspective of dieting, through the eyes of a CrossFitter!


Teams of 4 complete for time

200m Prowler Push (270#)

Partner A & B                          Partner C & D

AMRAP 10                               AMRAP 10

10 KB Swings (2/1.5)               5 Squat Cleans (135/95)

10 Push ups                             10 Pull ups

200m Tire Flip


As a team of 4 you will start with a 200m prowler push, 2 people at a time pushing, or alternate however you want. Then split up into two groups and complete two 10 min AMRAPs, one person from each group working at a time while other is resting. After completing first AMRAP rest 1 minute and switch to complete the second one. Once both AMRAPs are done finish with a 200m tire flip, again only two people can flip tire at a time alternating however you want.

*If more people than prowlers, have half start with tire flips and other half start with prowlers.