Part 1. (20 minutes)

Back Squat

5 reps @ 75 of 1RM
3 reps @ 85 of 1RM
1+ reps @ 95 of 1RM

Shoulder Press

5 reps @ 75 of 1RM
3 reps @ 85 of 1RM
1+ reps @ 95 of 1RM

Part 2. (14 minutes)

FGB Style

3 Rounds Max Reps of

Row (cal)
Box Jumps (24/20″)
Bumper Plate Burpee
Thruster (75/55 lbs)
Rest 1 minute

Upcoming Events

Next week is Killer Swarm Week
Each day the top 5 scores/times will get points.
Highest points at the end of the week will have a chance to make the leaderboard.

CrossFit Games Open – It’s Here.. games.crossfit.com 

make sure you select swarm as your affiliate.

Kettlebell Seminar  – Feb 23 2013  – Sign up!!!!  

The kettlebell seminars will be opening up to other gyms in the area. so signup before it’s full.

The Swarm Pre-Games – March 2 2013. First ever in house CrossFit Comp at Swarm.  Click here for more details.