Monday 100621

Deadlift 5, 5, 5 reps @ 40%, 50%, 60%
(Please print out your worksheet and bring it in)

Followed by five rounds for time of:

50' Overhead walking lunges, 45#
21 Burpees 

Post time and thought to comments. 


4:30pm class getting their row on in the warm spring air.

World-Class Fitness in 100 Wordsby Coach Greg Glassman:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch.  Similarly, master the basics of gymnastics: pull-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.

Regularly learn and play new sports. 

We've post this this before and will again because these words define what we do. 


  1. Slaughter :

    yay first comment.
    Little main site today ehh? bring it

  2. James :

    I think I JUST stopped sweating from the 12:30 WOD.

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