Today starts off week 2 of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek.


Read our interview, to find out more about him:

Part 1 - "Andy the Competitor"

Part 2 - "Discovering CrossFit"


Breaking Muscle Shop

Overhead Squat


Increase load as technique allows until you squat the most weight possible for 5 consecutive reps.


Rowing Intervals, for Distance

10 rounds of:

:30 on, :10 off


Post loads on overhead squat and distances on rowing intervals to comments below.