We are OPEN Monday, October 11th all day. Classes will run as scheduled.

Oct 8th, 2010

Category: CrossFit

We are OPEN Monday, October 11th all day. Classes will run as scheduled.

Strength

Front Squat
5-5-5-5-5

WOD

Level 3
20 min AMRAP
8 Deadlifts (95/65)
6 Hang Power Cleans (95/65)
4 Push-presses (95/65)
20 Double Unders

Level 2
20 min AMRAP
8 Deadlifts (65/45)
6 Hang Power Cleans (65/45)
4 Push-presses (65/45)
20 Double Unders/100 singles

Level 1
20 min AMRAP
8 Deadlifts (45/35)
6 Hang Power Cleans (45/35)
4 Push-presses (45/35)
100 singles

Advanced
20 min AMRAP
8 Deadlifts (115/80)
6 Hang Power Cleans (115/80)
4 Push-presses (115/80)
20 Double Unders

Happy Friday!!

Don’t forget our Grand Opening is October 16th from 10-2. See you there!

DISCUSSION 9 Comments

  1. Tori 10/09/2010 at 3:32 am

    Did the WOD… perfect for my garage gym. 9 rounds plus 1 push press. Use 100# barbell.

  2. Goose 10/09/2010 at 12:47 am

    Before. I think there a still a piece of his finger and his heart still up there.

  3. Bfenton 10/08/2010 at 6:00 pm

    Is that Goose and Pat P on the ropes? was that before or after he ripped off the top of his finger?

  4. Ali 10/08/2010 at 5:46 pm

    I haven’t caught the Rhabdo yet!!!

  5. Harvard Vanguard Cardiology 10/08/2010 at 5:10 pm

    We love you guys

  6. Amy 10/08/2010 at 1:30 pm

    I prefer talking to you over looking at you..

  7. Goose 10/08/2010 at 1:26 pm

    You don’t like talking to me?

  8. Amy 10/08/2010 at 1:19 pm

    10 roounds + 14 reps. Advanced- 83lbs RX

    Thanks Coach Goose. I wish some members would write a post so it isn’t just you and me talking to each other.

  9. Goose 10/08/2010 at 1:11 pm

    Another great WOD. Coach Ferro is a mad programming genius.