Part 1.  (15 minutes)

Squat Clean 1 rep max

Part 2. (20 minutes)

5 rounds

50 Double Unders
20 Front Rack Lunges (95 / 65)
10 Muscle Snatch (95 / 65)

Upcoming Events

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.

You guys need to sign up for these as soon as you can.