Suffer(ed) On Saturday

Parker, 0n the road again
Chris teaching the pull-up
Dynamic Duo
Time to beat
Pow!
Ken C., weighted pull-ups

Suffer On Saturday, Free Saturday Class

You know the drill, please join us at 9 AM for our free Saturday CrossFit class. All are welcome. The Advanced Class, for members only, will begin at 10 AM. The weather outside couldn't be better!

Friday November 13

5 x 5 "Snatch Grip" Deadlift

3 x Max Reps Handstand Push-Ups
3 x Max Handstand Holds

'Eva' at GSX

30 Freaking Swings, Then 30 Freaking Pull-Ups
5 Long Rounds
ChuckFit!

Seen at GSX

1630 Crew
Joe, solo Filty Fifty. Yikes!

Thursday November 12

4 rounds for time of:

50m Walking Lunges
50 Sit ups

Development: The Muscle-Up

Video: Puscifer, 'The Mission'

This Just In...

The WOD for Saturday's Advanced Class will be:

For Time:

30 Thrusters
30 Pull-Ups
30 Hang Power Cleans
30 Ring Dips
30 Power Snatch

Men's weight has been set at 115lbs, women's at 75lbs.

Pictures of the Day

Ava
Mud Run 2009. In It.

Wednesday November 11

3 x 3 Weighted Pull-Ups

5 rounds for time of the following:

7 Overhead Squats
7 Push Ups
250m Row

Tuesday November 10

Chris vs. "Diane"
10 Broadjumps for distance

Followed by

3 rounds for time of:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Monday November 9

“Helen”

3 rounds for time of:

400m Run
21 KB Swings
12 Pull-Ups

An extremely fair, and accurate, test of fitness.