Nobody ever drowned in sweat” - Unknown


1. 1k row warm up
2. 15-20’ mobility
3. partner 10k row


1. coaches warm up
2. muscle snatch + snatch from pockets (10’)
3. off blocks AK work to moderate double snatch
4. snatch RDL 6-6-6


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!