Tagged as: toes to bar


Back Squat-work up to heavy 1rep..NOT max
50 Squats
40 Double Under’s
30 Box Jumps
20 Toes to bar
20 Toes to bar
30 Box Jumps
40 Double Unders
50 Squats
-Time Cap 15 Min

Notice toes are pointed out slightly, knees are driving out, weight in the heels, torso upright.


Please read “Help Keith Heel”

By: Kevin Kemp (member of CrossFit Naples)

Hey Everyone,
You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of work for at the least 12 weeks. Also, since he doesn’t have health insurance his healing process is taking even longer since no Dr. will even see him or attempt to do work on his injury. The surgery is complicated, takes a team of specialist, and of course will be quite expensive.
I know Keith is the last person who would ever ask for anything from anyone, but i was hoping we could all come together and help for support or even for a small donation. Every little bit counts, and would be greatly appreciated and helpful in this difficult time for Keith and his family.

In trying to help with Kevin brothers situation the idea was thrown about doing a fundraise in which 5 or 10cents is donated for every rep completed in the conditioning workout. Their is no limit in how much you donate but we thought this would be a fun way to help Kevin’s brother out.

Max Weighted Pushup
Last Set strip half the weight for max reps
(15min cap)
5min Squat
4min HSPU
3min MU/Ring Dip/Dip
2min Feet to Bar/Situp
1min Hollow Rock 

-Score for reps..Donations go to Kevin Kemp and His Brother


4 Rounds:

2 Press (95/55)

4 Push Press

6 Push Jerk

8 Toes-To-Bar

(rest 90secs btwn. sets)

Workout Demo Video

(one of my ex-wrestlers sent this to me on July 4th. Thanks Cameron for all you do.)

Paleo Snacks “On The Go” Ideas:

1. Banana & Almond Butter

2. Orange & Nutts

3. Boiled Eggs & Avocado

4. Turkey Muffins and Left-over veggies

5. Whey Protien & Greens Today*

*Because it’s processed it’s not considered “Paleo” but when I would prefer this over bread or grains any day.