Happy Birthday Christa and Nan!

2 Rounds for Time:

40 Row (Calories)
40 Push Press (75#/55#)
40 Kettlebell Swings (53#/35#)
40 Burpees


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Quote of the day: “I need a hug” ~ Trapper during 2nd round today

Happy birthday to Christa B. and Nan:

Christa B_Row Christa B_KBS

Nan_KBS Nan_Row

Sorry for missing that today was also Nan’s birthday but it worked out great as it became a combo of brutal fun birthday good times. So think of Round 1 being a gift for Christa and Round 2 a gift for Nan.

Get ready for a repeat of our Stop the Slop Nutrition Challenge beginning next week. It will be similar to our last challenge except it will be 30 days this time. We also won’t require before/after photos but will highly encourage that you take your own and save them to help see your results. Also the benchmark for the performance test will be different. Details will be in an upcoming separate post.


Just one of the many differences in good vs. bad boxes:

“Visual Perspicuity” with Greg Glassman – video [wmv] [mov]

Training in the Off-Season” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Birthday Group Shot