Friday 110304


Five rounds for max reps of:
Body weight bench press

Post reps and load to comments.

Joey demonstrating true triple extension in the clean.

Mark your calendars, this Saturday March 5th at noon we're hosting a nutrition workshop. The nutrition workshop is great for both beginners and advanced athletes. As always, the nutrition workshop is open to the public and free of charge.  A strength and conditioning program only gets you on the path to becoming healthy, addressing how you fuel your body can take you the rest of the way.  This lecture will address how to reduce unhealthy inflammation that causes pain and undue stress on the body.  A couple of small changes can improve how you look, feel, and perform immediately!


  1. Lisa Ward :

    Does this scream for Crossfitters or what?!
    Follow the path to when you get electrocuted by live wires and burned by fire at #23 and #24.
    Awesome. Hope I don’t have a shift in the Vail ER that day.

  2. cherie :

    140# BW RX
    3/20 = 15/89 = 104

  3. Annie :

    I found a video of Ross at the gym!

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