Work Capacity At Its Finest

Oct 14th, 2013

Category: CrossFit

Work Capacity At Its Finest




Keep up the hard work Paleo Challengers. Remember Fitness starts with Nutrition.  Lay that strong foundation.

**Today’s Monday Columbus Day schedule will be as follows. Gym opens at 5:30am but will be hosting coached class at 6am, and 7am only.There will not be a 5:30, 6:30,7:30am in Southie Orange. For the rest of the day the schedule will remain the same.**

Rowing Technique

Run 800m
30 Squat Clean Thrusters (155,105)
Row 1000m

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95, 45)


  1. Kendra 10/15/2013 at 1:33 am

    18:59, 75#
    Likely should have done 65; last 4 were tough and failed on the last one. With Retta’s encouragement, I squeaked it out. Row was brutal after that.

  2. Marc Piccuirro 10/15/2013 at 12:40 am

    14:44 loved this one!


  3. Joel 10/15/2013 at 12:39 am

    19:23 @ 105.

  4. Andrea Cooke 10/15/2013 at 12:14 am


    row was tough.

  5. JBo 10/14/2013 at 11:51 pm

    17:34 L2 – Never thought the day would come that I would actually be saying that I am starting to enjoy running!

  6. Mike Quigley 10/14/2013 at 5:57 pm

    18:33 RX. First day back after a full week off (knee wasn’t feeling right). Those were some heavy thrusters.

  7. Chris Wilson 10/14/2013 at 5:56 pm

    17:48 L3

    Paced myself on the SCT (learned a lesson from Grace) but ended up pacing too much and took a time hit as a result.

  8. Arik Pogrebinsky 10/14/2013 at 1:22 pm

    23:01 @ 135
    Nothing like some goats to start the week.

  9. Jason 10/14/2013 at 1:07 pm

    19:40 Rx
    The first and last 5 were ridiculously heavy, and not dipping to finish the thruster proved challenging.