Admir and Kelly finishing the Muddy Buddy, a  bike/run relay race this past weekend in San Jose

While there can be plenty of enjoyment from the actual training you do at a CrossFit gym, day after day, what’s even more fun is using your fit body to do things you enjoy, and/or enjoy the things you do.  While CrossFit competitions offer one avenue to utilize your fitness, there are infinitely more activities that a GPP program (General Physical Preparedness) will help enable you to do.  Whether it’s running a 5K, participating in a triathlon, preparing for the upcoming ski/snowboard season, extreme geo-caching, mountain biking with your friends, a full weekend of yard work, playing with your kids (i.e. using her as a 40lb. wall ball as she demands to be thrown into the air, over and over and over and over again), functional movements such as the ones we do in CrossFit, will far out perform any isolation exercises or any exercises performed on a machine.  Bottom line, not only should your fitness program be fun, it should allow you to do fun things as well!

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Wednesday’s WOD:

A.) Snatch Balance
2-2-2-2-2

B.) “Nancy”
5 Rounds
403m Run
15 Overhead Squats (95/65)

results:

Important Reminders about CrossTown ThrowDown

• NO CLASSES ON SATURDAY October 8th, they will be moved to Sunday Oct. 9th at 9am & 10am
• If the lower parking lot is full, park on the street or across the street at A&J Fencing.  Don’t park in the spots marked Scania or Aamco.
• First workout begins at 9am.  Make sure you arrive early to properly warm up and be ready to go.  Remember, unfortunately we won’t know the order of the workouts.
• There will only be 5 minutes between each workout, this INCLUDES the time it takes to announce the next workout and for us to choose our team.  Stay warmed up and in a state of constant readiness.  Think Threat Level Orange.
• Everyone participating should be familiar with the movement standards.  Our athletes will be judging theirs and vice versa, so you’ll also need to be familiar with standards for all the movements.  If you have any questions ask JB or myself as soon as possible.
• Be sure and wear a Sweat Shop t-shirt.
• Have fun!

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Legitness of the Week

Overhead Squat PR’s
Cameron 1403×3
Alex 325×3 – Sweat Shop Record!
Helen 130×3 – Sweat Shop Record!

Noticing that Boie forgot to hit the “Park” button in his Toyota Prius, Patrick makes a max effort 70m sprint, jumps in the car, and slams on the brakes just before it collides into a nearby Volvo!

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Thursday’s WOD:

A.) Snatch
-Skill Development-

B.) As many rounds as possible in 13 minutes:
5 Pullups
10 Pushups
15 Squats

*Start with 5 reps Ground to Overhead (95/65) and perform 5 reps every 2 minutes throughout duration of workout

results:

After a rough day of sorting out new schedules for teaching, team training, writing syllabi, and scheduling angry patients, I walk into the Sweat Shop a little sluggish for the evening class. At this point in my day, I just anxiously await for my delicious Prather Ranch meat box to arrive so I can go home and sink my sorrows in a 2 lb burger.

Then enters all the Sweat Shoppers. Eric walks in with a smile, Boie gives a rumbling entrance in his Prius, while Jin hops on one leg quickly putting on his Fibram 5′s scared of Nabil as he is 10 minutes late. I catch myself chuckle. Then comes the WOD. The team workout consist of a ton of clean and jerks, running, and more clean and jerks.  As the music grows louder and the countdown starts, I feel a wave of energy hit the Shop. Jason and Patrick sprint in and start going beast mode on clean and jerks. Not a second after either of them drop the bar, the other goes right after it. Across the gym, CJ and Aaron take a quick glance and pick up the pace. Aaron hammers out 9 straight clean and jerks while CJ catches some air and cheers him on. Next hit is Jessica and Stephanie. Their jerks seem effortless and as they step away from the bar for a second, both their faces show a hint of swag. The wave then hits Jeff and Boie. After finishing 3 reps, Jeff drops the bar and Boie quickly asks if he needs him to step in. Jeff confidently refuses and picks the bar back up with a loud war cry. Finally, there’s Jin and Eric. While Jin leans over for air, the usually calm, easy-going doctor is not such. Not today. Lifting only 10 lbs more than his max, Eric fiercely tosses up the bar with as if he was moving a broomstick. Just watching, the energy has now hit me. I start to jump around a little and can’t help but start cheering everyone on. Now, I don’t want to leave. The WOD finishes, everyone gives high fives and stack up the weights. Everyone says their goodbyes.

The things you can do in a positive atmosphere are amazing.  Although it’s tough to feel it happening while going all out in a workout, as a coach, witnessing the energy spread throughout the gym during a workout is truly a work of art and is why I believe CrossFit is so effective. I’m so glad ALL of you guys keep it alive here at the Sweat Shop.

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Legitness of the Week

Overhead Squat PR’s

Donna C. 115×3
Christina 65×3
Danny 165×3
Mark 175×3
Eric 145×3
Monica 90×3
Tammy 120×3

Snatch PR’s
CJ 175×1
Josh 185×1

Rikus runs a 5:59 mile (Sweat Shop Record).

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Friday’s WOD:

A.) Overhead Squat
3-3-3-3-3

B.) “2010 NorCal Sectionals Workout B”

As many rounds as possible in 10 minutes:
7 Thrusters (115#/75#)
12 KB Swings (53#/35#)
7 Chest to Bar pullups

results:

____________________

Thursday’s WOD:

Alternating Tabata

Wall Balls
Box Jumps
————–
KB Squat (53#/35#)
Burpees

20 seconds of work followed by 10 seconds of rests for 8 sets.

results:

Two weekends ago, while 100 women, including many women from CrossFit Sweat Shop competed in Femme Fit, Jim D., Rob K., Charlie and their friend Tim set out on a camping adventure in Yosemite.  The video, shoot and produced by Jim D., documents the workouts and activities that they named, Menne Fit!  Aside from showing their obvious obsession with CrossFit, more than anything I think this video is awesome because it’s a great example of some guys in their 50′s, being able to get out there, and enjoy life, in part because of their excellent physical condition.  As CrossFit, and the CrossFit Games grow in popularity, many people have aspirations of competing at a high level.  Others may be drawn into CrossFit with hopes of developing a chiseled sexy body.  But in my opinion, improving your physical fitness so that you can enjoy living a healthier, happier, more active life, is what it’s really all about….and having a 400+lb. back squat.

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Tuesday’s WOD:

A.) Clean & Jerk
1-1-1-1-1

B.) 5 Minute AMRAP
1 Clean & Jerk (155/105)
1 Burpee
2 Clean & Jerk
2 Burpees… and so on and so forth

REST 2 MINUTES

4 Minute AMRAP
Same as above (135/95)

REST 2 MINUTES

3 Minute AMRAP
Same as above (115/75)

From CrossFit Relentless’ recent event – ‘No Baby, Leave The Socks On’

With the 2011 CrossFit Games this weekend, and Femme Fit coming up on August 13th, I thought this is as good a week as any to highlight the competitive aspects of CrossFit, and in particular today, women’s events.  CrossFit Relentless, located in Connecticut, recently hosted a women only event named, No Baby, Leave The Socks On, and it appeared to be a great success!  And while plenty of people can do CrossFit, experience awesome gains in their fitness and never participate in a competition, it’s always cool to have that competitive aspect for those that are interested.  Check out CrossFit Relentless for some pretty cool videos of this event.

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Tuesday’s WOD:

A.) 800m Run

B.) Thruster
5-3-2-1
*score sum of TOTAL WORK

C.) 21-15-9
Box Jump
KB Swing

results:

Now that the summer solstice has officially arrived,  it’s about that time for more scenic workouts and fundays. This Sunday, we will be working out at the Lyon Street Stairs in San Francisco with a post-workout brunch in the Marina to follow. All Sweat Shoppers along with family and friends are welcome to come. Carpools will meet at the Sweat Shop and will depart promptly at 9am for the city. If you are meeting us there, click here for directions.

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Legitness of the Week

Clean PR’s
Jim D. 175×2
Valerie 70×2
Melaney 100×2

Front Squat PR’s
Rob P. 195×3
Jin 205×3
Lones 150×3
Mike B. 185×3
Chris G. 245×3
Nancy 80×3
Eric 180×3
Jake 205×3

-Dr. Eric T. gets his first Muscle Up at his home gym, then rolls into the Sweat Shop and easily hits 2 consecutive
- Jeff exceeds his Overhead Squat goal of 150×5!
- Femme Fit sells out in under 4 hours!
- Brushing off some scrapes and bumps, Jim D. cruises to the Sweat Shop in a new dirt bike!
- After being on injured reserve for some time, Alex and Steve make it back to the Shop and crush it!
- Our neighbor, Ramon, from Volvo donates 2 speakers to add to the already massive collection at the Sweat Shop!
-The Sweat Shop’s debit card number gets jacked from a Walnut Creek restaurant and is then used to buy over $1000 of merchandise from Gap, Old Navy, and Bebe clothing stores in San Francisco!
- Failing to remember his birthday on Thursday, the 8:15 Breakfast Club makes Jin perform 10 burpee pullups for being late. In doing so, Jin still does them all C2B!

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Friday’s WOD:

A.) Snatch

B.) Team Sandbag Finisher

results:

____________________

Thursday’s WOD:

A.) Clean
2-2-2-2-2

B.) 4 Rounds
2 Minutes per round of:
200m Run
5 Power Cleans (155/105)
Double Unders for REPS

*No rest*

results:

When our Sweat Shoppers aren’t running, lifting, or stretching…..

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Legitness of the Week

Deadlift PR’s
Michelle 140×5
Trish 150×5
Donna C. 195X5
Jake 225×5
Patrick 381×5
Melaney 155×5
Monica 160×5
Jason 330×5
CJ 363×5
Valerie 145×5
Sean 365×5
Kirstin 160×5

Jerk PR’s
Kasi 115×1
J.B. 195X1
Helen 140×1

- After staying up till 5am for his own “Grad Night”, Dustin makes it to the 6am class one hour later!
- Tammy and Ryan tie the knot!
- Jim D. finally gets to do the agility work he’s been waiting years for!
- Happy Father’s Day to the Sweat Shop Fathers out there!

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Friday’s WOD:

“The Angry Bolivian”
5 Rounds of:

5 Clean and Jerks
7 Bar-facing-Burpees
9 Chest to bar pullups
* (5) Rope climbs must be completed before finishing*

results:

____________________

Thursday’s WOD:

403m Run, then
As many rounds as possible in 20 minutes of:
5 Burpees
10 Wall Balls
20 Double Unders
* Must perform (3) rope climbs before time expires*

results:

____________________

Legitness of the Week

Front Squat PR’s
Mike B. 185×3
Donna C. 135×3
Trish 110×3
Katherine 95×3
CJ 265×3
Patrick 255×3
Jake 215×3
Katie 130×3
Tammy 150×3
James R. 75×3
Scott J. 165×3
Josh 285×3

-Tammy sets a new Sweat Shop record for the Strict Press 95×1
-Cal Poly flies Sweat Shop’s own scholarly trainer, JB, to Denver to present his Master’s thesis at the American College of Sports Medicine (ACSM) annual conference!

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Friday’s WOD:

As many rounds as possible in 3 minutes:

4 Hang Power Cleans (165/115)
8 Pushups
12 Squats

*REST 1 minute
*REPEAT 5 SETS

results:

_____________________

Thursday’s WOD:

A.) Strict Press
5-4-3-2-1-1

B.) Weighted Pullup
2-2-2-2

C.) “The Custom” 5500/3500

1 Round
Deadlift (5500lbs. men, 3500lbs. women)
KB Swing
Box Jump

*the weight selected on deadlift dictates how many reps must be completed in order to achieve 5500lbs. for men, 3500lbs. for women
*number of reps is then carried over to KB Swings & Box Jumps

results:

Sweat Shop & family at the Memorial Day Workout & BBQ

Big thanks to everyone that came out to support and participate in the Memorial Day Workout/BBQ.  And a SUPER BIG thanks to Matt & Jessica for hosting at their amazing estate!  Also, congrats to Justin and Matt as they were the team that completed the workout in the fastest time.  Stay tuned for pictures and video from the day’s events coming later this week.

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Tuesday’s WOD:

“Mazzei Hangover Combo Platter”

A.) “Justin’s Sangeria”
21-15-9
Overhead Squats (95/65)
Toes to Bar

B.) “Matt’s Cupcake Coma”
3 Rounds
403m Run
15 Pullups
30 Double Unders

results:

CrossFit Sweat Shop will be closed on Monday May 30th in observance of Memorial Day.  However, we will be having a workout and BBQ at Matt’s house in Clayton, Monday at 12pm.  Address and details can be found at the Sweat Shop.

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Saturday’s WOD:

8am

As many rounds as possible in 18 minutes:

4 Back Squats
6 Burpees
8 Pullups

__________

9am

A.) Front Squat
3-3-3-3-3

B.) 200m Run
15 Pullups
15 Burpees

200m Run
12 Pullups
12 Burpees

200m Run
9 Pullups
9 Burpees

results:

Rather than waking up every tuesday and thursday morning for step aerobics, pilates, zumba, or jazzercise, here’s what the students in my Body Conditioning class were up to this semester.

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Legitness of the Week

Shoulder Press PR’s
Lones 80×3
JB 138×3

Thruster PR’s
Steve 160×1
Aaron 223×1
Tammy 120×1
Heejin 70×1
Bryan K 155×1
Helen 125×1
Jeff 155×1

- CJ goes “Beast Mode” extinguishing the “The Subborn Fire” WOD.
- CJ also pegs a goose with his sand wedge while on the 9th hole at Buchanan Fields.
- The new 80lb “Cannon Ball” becomes the new 70!
- Happy Birthday Donna C!
- Sweat Shoppers move some heavy weight on thursday’s Front Squats!
- Joe S, Valerie, and Charlie combined ride 250 miles for a charity cycling event!
- In her 9th time doing the Olympic course at Wildflower, Kelly PR’S in her overall time!
- In his 8th time doing the Olympic course at Wildflower, Scott goes sub 1:30:00 on the bike, PR’s, surpassing his goal and performs his best run ever!

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Friday’s WOD:

“Running Zook”

800 m Run
15 Ring Dips
15 Pull-ups
15 Dumbbell Squat Cleans
15 Box Jump (24 in.)
15 Toes-to-Bars
15 Burpees
15 Kettlebell Swings
403 m Run With Med Ball
50 Double Unders

results:
____________________

Thursday’s WOD:

A.) Front Squat
3-3-3-3-3
* Score is sum of 5 best sets.

B.) “Annie”
50-40-30-20-10
Double Unders
Situps

results:

CJ at the top of a clean.

For those who competed in the Open Sectionals, I want to congratulate you all as you gave a valiant effort over the past 6 weeks. Staying motivated for the 6-week long competition got pretty darn tough physically and mentally, but you all stayed determined and put forth awesome performances. Be proud of yourselves.

Now that the stress of the sectionals is over, it’s time to get back into the regular swing of things. For many of us, the sectionals taught us many things about our strengths and weaknesses. One that stood out to Nabil and I, was how much more work we need on our olympic Lifts (Clean & Jerk and Snatch). Because of their complexity, working on olympic lifts need to be a weekly routine, whether at the Sweat Shop or elsewhere. Once every month or so just isn’t enough to hone in the movements. So, given that we had a great turnout of Sweat Shoppers joining us in the sectional workouts with us every week, we are planning on holding weekly olympic lifting drop-in sessions.

Here’s how it will go down:
- Each session will be scheduled on a week by week basis upon availability.
- Each session will be around mid-day and will be one-hour long.
- The open gym will be for working on olympic Lifting ONLY.
- Nabil and I will also be working out during this time
- Each session will be announced on the Sweat Shop FACEBOOK profile. We strongly encourage those who want to make each session to add CrossFit Sweat Shop as a “Friend” on facebook.

This is a great opportunity for those who want to improve their olympic lifts to practice the lifts, get some feedback, as well as watch others perform them. Keep your eyes peeled on our facebook page for the first session.

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Legitness of the Week

Clean PR’s
Dustin 150×1
Jin 215×1
Joel 195×1
Nik 225

Back Squat PR’s
Dustin 150×3
Katherine 115×3
Joe S. 215×3
Rob K. 185×3
Donna D. 140X3
Kasi 150×3
Ron 193×3
Scott 173×3
Colt 203×3
Steve 235×3

- Jessica (13:18) and JB (12:29) have their way with “Nancy”. *Sweat Shop Records*
- Looking “so fresh and so clean” Joe W. finally gets a haircut.
- Mufasa Mike S. refuses to engage in an “extremely easy” snatch WOD and performs “The Custom WOD” with fat bar deadlifts, bench press, tire flips, and wall balls (all things a lion needs to maintain his pack).
- Rather than sleep in, bathe in the spring break vacation sun, or sip virgin margaritas by the pool, Dustin, our lone high school Sweat Shopper, decides to spend his spring break in the Sweat Shop at 6am!
- Josh gets a lesson from the “Beast” to not leave his log book out!
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Friday’s WOD:

A.) Clean

1-1-1-1-1

B.) CrossFit Games Open WOD #6
As many reps as possible in 7 minutes following the rep scheme of:

3 Thrusters
3 Chest to bar pullups
6 Thrusters
6 Chest to bar pullups
9 Thrusters
9 Chest to bar pullups
12 Thrusters
12 Chest to bar pullups
ect.

*Continue on until time is up.

results

____________________

Thursday’s WOD:

“Nancy”

5 Rounds
403m Run
15 Overhead Squats (95#/65#)

results

Me, Myself, and I. The happiest double underer on earth.

In response to yesterday’s post of “Why Do You CrossFit”, I came up with my own list of reasons for why I love to CrossFit:

-Being able to workout with other people.
-Being able to to watch Jin enter the Sweat Shop staring at the whiteboard with skepticism and optimism at the same time.
-Hearing Tammy cheer on EVERYONE at the top of her lungs, while she herself gasps for air from the WOD.
-Watching Justin never go less than 150% on any run, for any distance.
-Coaching the Breakfast Club 8:15 am sessions with Kasi, Monica, Melaney, Marisa, Katie, Lucinda, Cassie, Valerie, Nancy, Tammy, Joel, and Bobby.
-Hearing Lucinda express her hate for thrusters.
-Hearing Joel give the loudest and longest lasting “Faber War Cry” on the last rep of every WOD.
-Witnessing “PR Patrick”
-Seeing Nik, Jason, and Jeff proudly representing the force of the Gaels.
-Watching Cameron, Joe W, Scott, Kelly, and Steve lighting up the 5:30 class.
-Watching Jessica successfully complete a lift after 45 minutes of telling herself she cant.
-Watching Matt M. turn it up a notch when “Black and Yellow” comes on.
-Seeing Mike S. struggle to write his results in his logbook after going hard on a “Grip-a-licious” workout.
-Bill showing up to workout at 8:15 am and 5:30 pm on the same day.
-Seeing longtime Velocity/CrossFit members (Lones, Mike B, Tina, Rob, Jim, Jim D) still getting after it better than ever!
-Watching Alex “skew” all of our barbells with his enormous strength.
-Seeing Josh W. (aka Hollywood) roll-up in his V.I.P. parking spot (400m run starting line).
-Dustin always sticking around for the 10:00am Saturday workouts, no matter how gruesome the 9am WOD is.
-Tina and Michelle always sporting matching workout attire.
-Seeing Eric and Charlie crush WODs after crushing their shins on boxes.
-Hearing Helen kill workouts while making grunts rivaling Serena Williams.
-Trying to attempt an Overhead Squat PR while Giana is laughing and giving everyone candy in the background.
-Watching my fellow filipinos (CJ, Criselda, Allan, Elisa, and Boie) crushing workouts rather than crushing lumpia, pansit, and adobo.
-Seeing Chris G. go all out even when he is the lone soul in the 7am class.
-Asking Amy G. how she feels after a WOD with her only repeated response: “Oh My God”.
-Still being unable to witness Tom G. sweat on any WOD.
-Doing triple jump, broad jump, and high jump with Aaron. For no reason at all.
-Being able to design and test out crazy unique WODS.
-Being able to help one of my best buds Nabilski run an amazing CrossFit box.

After being around training and exercise for several years, I’ve understood for some time now, the physical benefits of exercise and the movements we do at the Sweat Shop. However, what sets CrossFit apart is that of the community you build while working out together. Being able to compile a list of funny little idiosyncrasies that each of you do is a testament to the fun, diverse, positive, and welcoming vibe you all have created at the Sweat Shop. Whether it’s training you or working out together, you, the Sweat Shop community, are why I DO CrossFit.

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Monday’s WOD

4 Rounds of:
7 Ground to Overheads
12 Kettlebell Swings
200 m Run

**Before moving to the next round, end each round with the corresponding exercises below:

Round 1) 20 Pullups or 6 muscle ups (advanced)
Round 2) 2 Rope Climbs
Round 3) 15 Toes to Bar
Round 4) 15 Burpees

results

“purple and orange, purple and orange, purple and orange, purple and orange….”

The CrossFit Games Qualifiers will officially kick off on Tuesday March 15th, when the first workout will be announced.  Each week, for six weeks, the workout will be announced on Tuesday afternoon, and anyone interested has until Sunday evening to complete the workout at a registered affiliate.  James and I will be programming the workout into our regular class schedule during one day of the week (probably Wednesday or Thursday), but we’ve also registered the Sweat Shop as a participating affiliate so there will be an extra class time (to be announced next week), with each individual having someone judge their reps, for those that want to an official score for the workout.  In addition to all of this, some of our neighboring friends will be opening up their gym to host the workouts in a competitive head to head environment.  CrossFit Oakland will be hosting on Saturday mornings beginning at 11:30am, and Diablo CrossFit in Pleasant Hill will be hosting on Saturdays beginning at 12pm.  CrossFit Pleasanton will also be hosting on Thursday evenings and early Saturday mornings.  For those that are interested, I highly recommend heading over to one of the other gyms that will be hosting the workouts much like the recent competitions we’ve had at the Sweat Shop.  We can discuss it more at the beginning of the week and see which location and times work for everyone.

But first things first.  Get registered on the CrossFit Games site.  It’s just a one time fee of $10 for all six weeks worth of workouts.  After you register as an athlete, go to the Athletes / Team tab, find the Sweat Shop team, and add yourself to the team.

Lastly, ANYONE can register, regardless of experience, strength, or fitness levels.  With the Qualifiers, Fight for Air Climb, and Fittest of the Sierra’s, theses next several weeks should be a lot of fun.  I know J.B. and I are definitely looking forward to it, and hope you guys are too!

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Legitness of the Week

Strict Press PR’s
Lones 85×3
Donna C. 85×3 & 90×1 *Sweat Shop Record*
Dustin 90×3
Charlie 125×3
Patrick 165×3
Melaney 55×3
Kasi 65×3
Tammy 85×3 & 90×1 *Sweat Shop Record*
Lucinda 65×3
Nancy 50×3
Alex 205×3 & 215×1 *Sweat Shop Record*
Helen 85×3
James G. 90×3

Front Squat PR’s
Rob K. 145×3
Charlie 185×3
Jim D. 175×3
Jessica 135×3
Donna D. 120×3
Nik 245×3
Joe S. 175×3
John P. 135×3
Katherine 105×3
Mike S. 155×3
Jason 225×3
J.B. 260×3
Kasi 115×3
Joel 205×3
Josh 265×3
Jake 185×3
Cameron 205×3
Brandon 230×3
Christin 120×3
Helen 155×3 & 165×2 *Sweat Shop Record*

Al receives Beast Mode Award for Friday’s workout!

___________________

Friday’s WOD:

1 Mile Run
immediately followed by:

5 Rounds
5 Deadlifts (295/185)
50 Double Unders

finish w/ (1) 200m Run

results:

___________________

Thursday’s WOD:

For time:
10-9-8-7-6-5-4-3-2-1
Thruster (115/75)
Pullup
KB Swing (53/35)

results: