4 rounds for time:

15 Burpees

30 Sit-ups

45 Squats

100ft. Dumbell squat clean and throw 45# ea. hand (25#)

Post time and thoughts to comments.

052 051 036 014 037 050    

Jake, Chelsea, Mas, Jared, Steff, and Dan… so many temperatures in one day.

Common faults in form can easily be corrected many times by simply taking the focus away from the competition (with the clock, a friend, or the whiteboard) and thinking about your body movements.  Examples are chest and thighs touching the ground in a push-up, butt kissing the ball on any type of squat, or reaching full height on wall balls.  We understand having an irresistible urge to push yourself harder in order to lift heavier and move faster, but we also know how important it is to be diligent with your form – especially while developing immature movements that your body is unfamiliar with.  Trust us, do your due diligence now – it will pay huge dividends in the future.


  1. Jared :


  2. Jared :

    If you click on my in the comment posting, you can see that my squat form is much better now than it was one year ago.

  3. OMG!!! That’s too funny. That pic is going up.

  4. Amy :

    So, most people spend their Friday nights compromising their liver. We spent our Friday night getting our asses reamed in the snow….and it was the best Friday night of my life!

  5. Jared :

    I mean, click on my name…. now I just feel stupid. Because the 2000 year old toilet in Pompei didn’t do it. LOL

  6. Amy, you’re hilarious, yet so right on the money.
    Emmalee 24:15
    Matt 13:27
    Cherie 15:17
    Dan 16:00
    Jared 19:45 (65#)
    Anna 20:08
    Amy 20:15 (35#)
    Derringer 20:24 (15 KB swings, 15 goblet squats, 400m run)
    Elements #2
    7 rds: 10 push press, 10 push ups, 10 front squats
    Steff 23:14 (20#, knee)
    Elements #3
    7 rds: 7 ball cleans, 7 burpees
    Jen 18:33
    Such a great day, we’re glad to have the opportunity to train each of you.

  7. cherie :

    You guys actually make me wish I was there.

  8. Amy :

    I am going to sign up for the nutrition cert today but don’t know if I would be a guest or an attendee? Also, maybe we could carpool if timing works out? I don’t even know who is going.

  9. cherie :

    Attendee. The guest spots are reserved for the host of the cert. (John Brown of CF Agoge)
    We would love to set up a carpooling senerio, make it cheaper and more fun. Matt and I are going to stay an extra day (my birthday) and ski Telluride. All are welcome to join. Once we know who all is coming we can layout the details.

  10. Alan :

    Amy…Anna and I plan on going! Just waiting to find that extra money here around the holidays! LOL

  11. Amy :

    Cool! This nutrition cert. should be awesome!
    Also, I just wanted to point out that Matt is pretty good at making some hard workouts and then leaving Cherie to do the dirty work…just kidding!! We had fun today. Even Derringer said he felt really accomplished after the WOD!

  12. cherie :

    Dan: 29:38
    Amy: 29:53 (15#, knee)
    Derringer: 31:35 (20#, 4th round 20#)
    Cherie: 23:21
    3 rounds for time
    3 Snatch
    15 OHS
    400m run
    Jen: 14:11 (20#)

  13. cherie :

    Amy, case it point with tomorrows WOD. -cc

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