50+ and want to try something different? CrossFit Catalyst Mondays and Wednesdays 11-12 is your class!


1) Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

2) Turkish Get Up Technique


CrossFit Mountain - Bike


2 Power Snatch (155/110)

75' Overhead Barbell Carry or 15 second Hold (155/110)

2 Rope Climb

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