Strength WOD:
Hang Power Clean
2/2/2/2/2
Checkout WOD:
3 Rounds for Time:
15 Hang Power Cleans (135#/95#)
15 Burpees
Results
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View this photo
Yay Burpees:
I want to say thanks to everyone who gave me feedback on the Regionals post the other day. It meant a lot and I can only say I love all our SRCF peeps. Hell I love our affiliate! Pulling up to the box today after a long day at work and seeing a parking lot full of cars and a few of our coaches hanging out was a very cool feeling. I was pretty tired and had just sat in a bunch of traffic coming from Kirkland. I was late and thinking I might not quite have time to fit in my WOD after class. Then I see the packed box, get to chat with some of you CrossFitters in the lobby, and hear the PR bell clanging away inside the gym after all those hang cleans. Before I know it I am full of energy again and ready to work out myself.
Why do I love SRCF? No drama, no stress. It’s just a box full of people who say hi to each other and work hard. Despite our growth in members we haven’t seemed to lose that. People go out of their way to generally introduce themselves to newcomers. We help newbies with the warm-up and we put each other’s stuff away. You see people hang out and chill after the WOD. Our kids and dogs run around and people are smiling. That is just some of the many cool things about the CrossFit community and I love that we have it here.
If you were at Regionals on Sunday you might have noticed NFL QB Matt Hasselbeck sitting in the stands behind us watching the action. You also might have noticed his father and former NFL player Don Hasselbeck who was there all weekend with Reebok (he is a VP and in charge of the Reebok/CF stuff). Word is that Matt has been doing CF in the offseason some and also during the lockout.
Notes:
Read: 5 Barbell Rules by CrossFit Lisbeth
I’ve been nice about violation of the dropping barbells and/or bars on the concrete. No more warnings. Burpees will be handed out. Love your barbell!
Games Athletes Rich Froning and Heather Bergeron on today’s WOD at the Reebok – CrossFit Gym:
* Note: Rich’s burpee clap style is not allowed at our box for our burpee standard. Clap over the head and not behind the neck like Jeremy O. is demonstrating above.