Front squat 80% of 1RM, 5 x 3 reps

Followed by; "GI Jane"

100 Burpee pull-ups for time

Post time to comments.


Sara pressing during Monday's CrossFit Total.


  1. Anna :

    Anyone interested in going camping in Steamboat Springs Sept. 25-27th? Never been there and want to make a road trip?

  2. Amy Schaeffer :

    Anna- I am interested. if it is something you are serious about, I will request off.
    Sara- sweet picture!!! You are looking strong!
    Longs People – I had an AWESOME time camping/hiking. I never thought I would do something like that…I feel lucky to have been able to hike it with so many amazing people. I do have a request. I don’t have a camera so did not take pictures and would LOVE to have documentation of the experience so if anyone is willing, I would like to get some of the pictures. Email or call me if you will share. Thanks! (

  3. Matt :

    Longs Peeps,
    I had a great time with EVERYONE. How often does that happen? The hike was beautiful and challenging. Awesome odds with 8 out of 8 of us summiting. Thank you for a great trip.
    amy I will send you pic’s as soon as I find the cord to download them.
    Cheers Cherie

  4. Matt :

    “GI Jane” 10:51
    Uhhh, this WOD is no joke… those pull-ups get hard!

  5. Tiff :

    anna-i’d be interested too! sounds fun =-)

  6. Holly :

    Anna, I’d be interested as well. I just couldnt leave until after work on friday the 25th.
    Catherine, awesome job today! You pulled through and made it! I’m glad I could finish them with you! Does it make yesterdays workout any easier? haha.
    Today was rough, but I’m not sure that yesterday wasn’t harder for me. Maybe because of the substitutions today….and maybe just because I hate rowing and running more than anything else!
    Good job to the 4:30 class!

  7. Holly :

    Oh, and doesn’t Steamboat Springs have the Strawberry Hot Springs? or am I thinking of somewhere else?

  8. Thanks Holly! You rocked it today 🙂
    Thanks to everyone who did the rest of my Burp-UPS with me and encouraged me-and those cheering me on. It really helped get me through it. So hard… You guys make a huge difference in the process.

  9. Jen :

    Thank you to everyone at the 6:30 class for the encouragement to finish the WOD last night. I really needed it! Having your ass served to you in a WOD definitely keeps you honest. Thanks again to everyone.

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