CrossFit and Giving!!!


Thank you to all of those CrossFitters and community members who brought in toys for the TOYS FOR TOTS drive during our Grand Opening. Together we filled up three giant boxes and then some!! The toys were then delivered to a local TOYS FOR TOTS location.

A big “Thank You” to those CF Mayhem members who helped 17 kids from our community through an Angel Tree. The Angel Tree was organized through a local church who served over 200 families with presents and food through their food pantry! What a great season of giving! We are so blessed and being able to give back is amazing!!


Acts 20:35 – In everything I did, I showed you that by this kind of hard work we must help the weak, remembering the words the Lord Jesus himself said: ‘It is more blessed to give than to receive.’


Rich Froning



Squat Clean – 1-1-1-1-1-1-1
(3 position Squat Clean)


Deadlift (225/155)
Handstand Push-Ups




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12 Replies to “12/20/2012”

  1. How exactly is the 3 position squat clean done? I’ve searched Youtube and there are so many different variations. Thanks Lauren!

  2. is this the 3 position where 1 rep would consist of starting squat clean to start above the knees, then below the knees, then from floor, completing each movement into the squat cleans?

  3. The three part squat clean is from the floor for one, low hang – just above the knee, high hang – just below hip. Hope that helps!

  4. 2:23 RX

    This was convicting for me – Matthew 5:44,46-48 “But I say to you, Love your enemies and pray for those who persecute you…for if you love those who love you, what reward do you have? Do not even the tax collectors do the same? and if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect.”

    How humbling is it to know I cant wake up without breaking the first two commandments. But then how amazing is it to know that He who began the good work in me will see it to its completion (Phil. 1:6).

    Not my righteousness but Christs righteousness. Because of Christ and His grace I can love the Lord with all my heart, soul, and strength. And love my neighbor. To Him be glory forever.

  5. Squat Cleans: 95, 115, 135, 145, 165, 175, 185 x 1
    Diane (scaled to 205# and incline push ups on 24 inch box):

    Last time I did Diane with 185# (November 30, 2012): 3:47