For time:
800m Run
Then 4 Rounds of:
5 Muscle-ups
15 Deadlifts (225#/155#)
800m Run
* Runs are ‘bookends”; run one 800m at the beginning then after 4 rds. of the couplet complete one 800m run
Results
View this photo
View this photo
If you ordered a 12th Man SRCF shirt or thermal and have not picked it up please come get it. Any pre-orders not claimed will be up for sale to the gym soon.
Congrats Debra on getting 3 muscle-ups in a WOD tonight! I’m not sure what was more awesome, you getting that first one or the PR yell I heard from the front lobby.
See you all for an awesome team WOD and advanced class on my favorite day, Saturday!
NOT Paleo but delicious: “Constantly Varied Kitchen: Sweet Cheats – Bananas Foster” with Nick Massie – CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]
What Is Strong? Real World Strength Standards For Raw, Natural Lifters ~ muscleandbrawn.com
Schedule:
New Year’s Week:
- 12/30: Normal schedule Monday
- 12/31: 0630, 0830, 0930, 1030 classes ONLY on Tuesday! NO PM CLASSES!
- 1/1: CLOSED Happy New Year!
- 1/2 – 1/4: Normal schedule Thursday through Saturday