Be Careful What You Wish For…

because you just might get it.

For Time:
400m Run
50 Wallball (20#/14#)
25 Pull-ups
50 Kettlebell Swing (53#/36#)
25 Dumbbell Clean and Jerk (40#/25#)
50 Walking Lunges
25 Knees to Elbows
400m Run


So Deb S. has been asking for a “chipper” style WOD since we did the “Dirty Thirty”. Every time she comes in and sees the WOD it’s like “awww no chipper”. Some people like to just git ‘er done and move on. Deb is one of those people. So for Deb, we put this together. Hope ya liked it. If not, now you know who to blame…

Curtis mastering Knees to Elbows:
Curt K2E

A few milestones worth mentioning today:
Neil moved up to 20# wallballs, 44# kettlebells, and banded pull-ups.
Deb and Adriana moved to banded pull-ups.
Curtis back-to-back RX WOD’s.
Jim, Jana, and Lorri are more than halfway through Elements.
Our CF Games video the other day on Josh Everett deadlifting was strange timing. Today on the CrossFit Journal Games site they posted this video. Better quality, different perspective. Login, Watch and enjoy.

Monday nights are growing crowded! We may need to run two waves but we can accommodate. As for parking, please try to park a little further down from normal on the street at the 400m turnaround (the court where there are no houses built). This will proactively avoid any neighbor complaints if we have too many cars stacked outside our place. Run up to the gym and get your warm-up started early.