Ange BP: Precious

And so our penultimate day before Christmas ends with two lovely Hero workouts. Today we go at the awesome ‘Justin’ before we hit ‘Nutts’ on Thursday. And what a sensational fortnight we’ve had with no less than 7 new ring demons from our Muscle Up Tuesdays. Keep thinking about your goals for 2016, and try to set a few before we build our momentum heading into the 2016 CrossFit Open.

Already the Mighty Red Skulls are looking like going over the 50+ mark and really putting in some solid work from early Jan through to late March. Keep an eye on CFN for more details :-)



3 Deadlift

3 Box Jump (AHAP)


” Justin ”

30-20-10 reps of

BW Back Squat

BW Bench Press

Strict Pull Up

CAP 40

Compare to : 6/7/2014

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, MI, assigned to the 2nd Marine Special Operations Battalion,  died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.