increase your knowledge, increase your fitness

Jan 10th, 2014

Category: CrossFit

increase your knowledge, increase your fitness

530 HTK

530 HTK

Did you know that we have an education tab up the top and links on the sidebar where you can find archived articles, videos, travel WODs and other info to improve your fitness knowledge?  Check ’em out peeps!

Attention all Supple Leopard Wannabees
Massage specials with Natalie or Sean end this month so be sure to take a look at their availability via the massage tab to the right. They just opened up availability on Saturday’s throughout the end of the month so jump on the opportunity! Treat your body with a little TLC!

Work up to max weight for the complex
2 Push-jerks
1 Split Jerk

Toes to bar
Shoulder to Overhead (115,80)

Level 2 (95,65)
Level 1 (75,45)

20 Side plank raises (right)
20 plank-ups
20 Side plank raises (left)


  1. David 01/10/2014 at 9:40 pm

    Calling on Cinderella….left the 5:30 class (orange) last night with 2 different shoes. Not sure how but grabbed a size 11 brown wingtip instead of my own. Must have been all those rope climbs!
    dropped the shoe off at noon today in the men’s room. Thanks and sorry!

  2. Alec 01/10/2014 at 9:23 pm

    Hungry woman eats 72 oz. steak in less than 3 minutes:

  3. Mike Quigley 01/10/2014 at 6:44 pm

    I remember ‘Retta taking that picture and thinking “make a normal face”. kinda worked I guess.
    Dropped in with the noon crew today (had to drop the boys at school this morning).
    215#, 7:36RX. I had Marc’s time in my sights, but couldn’t get that last round of 15 STOH unbroken and had to take a break.

  4. Jason 01/10/2014 at 5:34 pm

    Awesome pic! 530HTK determination personified there Quigs! I remember Berretta taking those pics and thinking it was going to be a great shot…and then remembering damn, still 6 more days to go in the 12 days of Southie Christmas…
    10:21 Rx (I think)

  5. Bish 01/10/2014 at 5:33 pm

    See Jenn, Supple leopard is a real thing!!!! I wasn’t making it up

  6. Marc Piccuirro 01/10/2014 at 12:40 pm

    Love that pic!
    205 and now my official CF New Years resolution, improve that jerk!