“Watch moms pick up, put down, lift, swing, load and carry fairly large loads all the time. We call these loads ‘children.’ Yet, when we get to the gym, we seem to think a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight-pound weight and progress upwards as the child grows.”

- Dan John


1. 5’ JR
2. 5’ free flow
3. 2 RNFT:
  5ea windmill
  5 burpee broad jump
  5ea SL glute bridge
4. bench press 5-5-5-5-5
5. 18’ amrap:
  500m row
  15 ring push up
  15 KBS
  15 box jump 30/24’’


1. coaches warm up
2. muscle clean + clean from pockets (10’)
3. 22’ to find heavy: clean pull + 3’’ eccentric load + clean
4. BOR 5-5-5-5


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!