Five rounds for time:

10 Dumbell walking lunges, 50# (35#)

15 Dumbell swings, 50# (35#)

10 steps total with a single dumbell carried as desired, use the same dumbell for swinging.

Post time and thoughts to comments.


Cheresa, Ben, and Kiley are tough as nails.


Read the Foundations Article written by Greg Glassman, founder of CrossFit, in 2002.  Reading this article is what drove me to truly believe in CrossFit as a core strength and conditioning program that delivers a fitness that is broad, general, and inclusive in nature.  That's CrossFit lingo for preparing you for the tasks that you face in everyday life, by not specializing in any one form of training. 


  1. Zac Pine :

    That looks cold. Wow that will be a change. Santa Cruz hit 42 degrees this morning. It looks great when you clients are steaming after the workout. Heather told me it got down to 5 degrees there. That’s about 20 degrees lower then I have ever felt. Yikes !!! How did you like “50 in da clip” ?

  2. Matt :

    @ NMFR STA64
    3:47 w/ 50# DB

  3. Cherie :

    I would like to apologize for shorting everyone by 5 reps a round today on the swings. Meet me at the Park at 2400 and we can all do it again.
    All with KB’s 54#/35#
    Jen: 8:21
    Mas: 3:35
    Alan: 3:48
    Anna: 4:06
    Joylyn: 4:06
    Cheresa: 4:09
    “50 in da clip”
    James: 13:42

  4. Cherie :

    Zac, I loved it, one of my favorites. I was unable to use my hands for about 30 minutes afterwards. -Cherie

  5. Jared: 4:48
    Amy: 6:45

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