Thanks to all those who reached out this weekend! Momma and baby are doing good!

Today we get to test with one of my favorite hero workouts. It’s a grinder for sure, but the reps are so low that it’s a bit of a trap. You can for sure end up going out a little too hot on this one, but none the less it’s a fun one! Some more complex gymnastic skills, which hopefully some of you are working towards, especially with the open around the corner. But the good news is there’s no running or rowing involved, which is pretty rare in these hero workouts!

Oh and by the way, can you beat Eva T’s time? She’s an original nasty girl from way back in the day. This was originally published in 2008, and yes she did swing a 70# KB. Pretty damn legit. Can you beat her?

FRIDAY 12/10/18

2 Muscle Up
8 Kettlebell Swing 70/53
**Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461