“Live the lifestyle instead of paying lip service to the lifesytle. Live with commitment. With emotional content. Live whatever life you choose honestly. Give up this renaissance man, dilettante bullshit of doing a lot of different things (and none of them very well by real standards). Get to the guts of one thing; accept, without casuistry, the responsability of making a choice.”



1. 5’ JR
2. EMOM x 10’
 odd - 6ea KB snatch 53/35
 even - 6 burpee pull up
3. Push Press 5-4-3-2-1-1-1-1
3a. AMAP @ 70%
4. 12’ amrap
 20 jumping lunges
 15 KBS 53/35
 10 strict chin up


1. Ballast Crossfit Holiday Special! $250 for 3 months of unlimited Crossfit and 6 private sessions. That is about 83 dollars a month, a great deal! Spread the word.
2. 12DEC2015 - Cookies and Cleans…bring your favorite “cleaning” shoes and your best decorated Holiday Cookie!
3. 12DEC20015 - 1st Annual Ballast Crossfit Holiday Party - Please let Mike or Zach know how many people are coming. Wear your best “Holiday” sweater, bring your best dish and lets have some fun!