What's a Thruster?

Strength WOD: 


Checkout WOD:

21, 15, 9 reps of each for time of:

Thrusters (95#/65#)
Ring Dips


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View this photo

Steph locked out:


Thruster = Front Squat + Push Press

Mollie-Thruster - 1 Mollie-Thruster - 2

For those unaware this is another “gentle” reminder. NO GUM ON THE FLOOR! More gum was found today thus burpee warm-ups for class will commence. No warm-up = no WOD. Whoever the culprits are that seem to think that during a workout it is okay to: spit out your gum, put it on the floor, or put it in a wrapper on the floor know that this is a NO GO. It’s disgusting and has the potential to get on people’s shoes, our equipment or ruin our mats. Take the 10 seconds to go throw it away (in any of our 3 trash cans). Log it in your book or on beyondthewhiteboard.com that you wasted however long to properly dispose of it if you need to. Just know that is is a complete lack of respect to Michelle and I and it is unacceptable. 


Tomorrow’s WOD will be the CrossFit Games Open 11.2 Workout. See the link for more details and an instruction video.

CrossFit’s take on SportsCenter: 

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site