Monday Dec 1


Shawn Plummer

Shawn is our morning guy. 4 days a week, every Mon, Wed, and Fri he’s in class at 7am and Saturday at 9:30am. Shawn has great cardio and loves the morning workouts- the tougher the better. He comes into class ready for a challenge and even though he looks at the workout the night before, the never stays at home if it looks tough. Shawn can smoke anything with alot of reps and has an engine that doesn’t quit. One of the highlights of my week is getting to create workouts so Shawn can set the pace. If you’re close to his time, you are flying in the workout. Shawn’s been a member for a few years and regularly brings in friends and neighbors to our gym! Thanks for all the hard work Shawn, we look forward to 2015!

Excellent Christmas Idea:

CrossFit Addiction Membership Gift Certificate (email

1 Min First Round
50 Sec 2nd Round
40 Sec 3rd Round
30 Sec 4th Round
Ring Rows
Plate Push Situps
KB Swing
Jump Rope
Goblet Squat

Bench Press 5 reps EMOM @ 65-70%
for as many rounds as you can go.

Front Squat 5 reps EMOM @ 65-70%
for as many rounds as you can go.

2 Rounds
15 Min Cutoff
20 Power Cleans 155/105
20 Wallballs 20/14″
Run 400m
20 Burpees
20 Box Jumps 24/20″