Tuesday, December 30, 2014

Wednesday December 31st, 2014

WOD:  20 Minute AMRAP with a Partner

             5 Curtis P’s
             10 Box Jumps (24/20)
             15 American KB Swings (53/35)

(Curtis P:  1 Power Clean + 1 Left Leg Barbell Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press)


Alternate each exercise with your Partner (Partner 1 does Curtis P’s, Partner 2 does Box Jumps, Partner 1 does KB Swings, Partner 2 does Curtis P’s, etc.)



Monday, December 29, 2014

Tuesday December 30th, 2014

Strength:  Bench, Find 1RM

WOD:   3 Rounds for Time

             50 Air Squats
             40 Sit Ups
             30 Slam Balls
             20 Push Ups
             (Rest 2 Minutes between Each Round)

Finisher:  None


Sunday, December 28, 2014

Monday December 29th, 2014

Skill/Strength:   Sumo Deadlift, Find 1RM

WOD:  21-15-9

             Deadlift (210/135)
             Burpee Box Jumps (24/20)

Finisher:  Foam Roller


Have you been thinking about trying out CrossFit?  Now is the time!  Start the new year out right and take advantage of our New Year's Special.  Now through January 10th, we will be offering a two month unlimited membership for new members (including Foundations classes) for $130.  Send us an email using the link below and we will contact you.  Get started now!  http://crossfitsugargrove.com/contacts.html

Friday, December 26, 2014

Saturday December 27th, 2014

Team WOD:  In Teams of 2

Each Partner will complete 3 Rounds of A and B alternating between each.  Partners will start each round together.

A:  35 Double Unders, 15 Burpees, 10 Pull Ups
B:  5 Power Cleans (135/95), 15 American KB Swings (55/35), 10 T2B


Thursday, December 25, 2014

Friday December 26th, 2014

Skill/Strength:  15 Minutes to work on Skills or do Accessories

WOD:  AMRAP 6
            20 Double Unders
            10 Air Squats
            5 Burpees
            Rest 2 Minutes

            AMRAP 6
            20 AM Sit Ups
            10 HR Push Ups
            5 Box Jumps (24/20)
            Rest 2 Minutes

           AMRAP 6
           20 Jumping Alternating Lunges
           10 Shoulder to Overhead (95/65)
           5 T2B



Tuesday, December 23, 2014

Wednesday December 24th, 2014

WOD:  12 Days of Christmas Team (or Solo)

            1  Cluster (135/95)
            2  HSPU’s
            3  Power Cleans (135/95)
            4  Box Jumps (24/20)
            5  Lateral Bar Hop Burpees
            6  Front Rack Lunge Steps (135/95)
            7  Pull Ups
            8  Deadlifts (135/95)
            9  Knees to Elbows
           10 Kettle Bell Swings (53/35)
           11 Ring Dips
           12 Overhead Squats (135/95)


A special message from Coach Craig:  "Tomorrow's workout has a tradition of wearing something that shows (or screams) holiday cheer.  As you can probably imagine this is one of my favorite days to CrossFit.  I don't even mind doing the workout.  Put on something cheerful and join us at the Box.  Or, just join us in your normal gear.  Either way it'll be fun!" 

Monday, December 22, 2014

Tuesday December 23rd 2014

Skill:  Review Bench Press and WOD 

WOD:   Benchmark WOD “Lynne”

             5 Rounds for Max Reps of (not for time):
             Bench Press, Body Weight
             Pull Ups

Finisher:  2 Minute Max Effort Wall Balls
                Rest 2 Minutes
                2 Minute Max Effort KB Swings


Sunday, December 21, 2014

Monday December 22nd, 2014

Skill/Strength:  Back Squat 3-3-3-3-3 @ 70% of 1RM

WOD:  15 Minute AMRAP

             10 Wall Balls (20/14)
             20 Double Unders
             10 Back Squats (135/95)
             10 Burpee Box Jumps

Finisher:   50 Superman or GHD Extensions


Friday, December 19, 2014

Saturday December 20th, 2014

Team WOD:

In two teams, each team chooses a card and completes the skill that matches the suit chosen. A new card cannot be chosen until all team members have completed all reps. Total reps per person equal the face value of the card. Aces = 11, Face cards = 10, Jokers = 21. The team who chooses a Joker can pick one of the four skills for the other team to complete.

 Hearts – Thrusters (65/53)
 Diamonds – HR Push-ups
 Clubs – Burpees
 Spades – T2B




Thursday, December 18, 2014

Friday December 19th, 2014

Strength:  Power Clean – 5 x 3  @ 80%

WOD:  “Elizabeth”

               21-15-9 Rep Rounds For Time Of:
               Clean (135/95) – Squat or Power
               Ring Dips

Finisher:  Band press downs on the rig - 3 x 20


Coach Rebecca "bumped" the scores from "Elizabeth" the last time it was done at the Box.  Be sure to check it out!

Wednesday, December 17, 2014

Thursday December 18th, 2014

Strength:  Front Squat 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  5 Rounds for Time

            24′ Handstand Walk (Scale: 3 Wall Walks)
            20 Lunges w/ Dumbbells in Front Rack (35/25)…10 each leg

Finisher:  Mobility with Foam Roller



Tuesday, December 16, 2014

Wednesday December 17th, 2014

Skill/Strength:  Rope Climb - 2 Minutes for max reps to 15'

WOD:  15 Minute AMRAP

            15 Box Jumps, 24/20
            12 KB Swings, 53/35
            9   DB Thrusters, 40/25

Finisher:  100 Ab Mat Sit ups




Monday, December 15, 2014

Tuesday December 16th, 2014

Strength:  Push Press 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  3 Rounds for time:

             9   TTB
             12  Push Jerk, 115/75
             15  Wall Balls, 20/14

Finisher:  Timed Wall Sit



Sunday, December 14, 2014

Monday December 15th, 2014

Skill/Strength:  Shoulder Mobility

WOD:  “Josh” - United States Army, killed Thursday February 22, 2007 in Ar Ramadi, Iraq
   
             1RFT – 95/65
             21 OHS
             42 Pull ups
             15 OHS
             30 Pull ups
             9  OHS
             18 Pull ups

Finisher:  NONE

"SSG Joshua R. Hager was killed in action Feb. 22, 2007.  He was an Army Ranger and had served at the 6th RTB prior to transferring to Ft. Carson, CO for deployment.  Josh loved being a soldier and was proud to service his country.

Josh is survived by his wife, Heather and son, Bayley.  Joshua's mother, Lois, lives in CO and his father, Kris Hager in FL.  Joshua's brother Aaron is in the USCG and is stationed in Miami, FL.  Joshua now has a younger brother, Carson, who loves to say "Hi Joshie" as he looks at the portrait presented by Mr. Regan."

Friday, December 12, 2014

Saturday December 13th, 2014

Saturday Team WOD

         25 min AMRAP

         5   Burpees
         15 Squats w/MB
         5   Pull-ups
         6   Rope climbs at any time during AMRAP

While teammate #1 is working, #2 is holding their MB overhead.  Once #1 starts their round #2 must hold MB even if #1 takes a break!  Held position is arms straight.  If #2 bends their arms from the locked position #1 must pause their round.





Thursday, December 11, 2014

Friday December 12th, 2014

Skill/Strength:  Death by Pullups –  EMOM 1, 2, 3, 4, 5, etc.

WOD:  30–20–10-5
       
             Air Squat
             Burpee Box Jump 24/20
             Ab Mat Sit ups

Finisher:  Timed Hollow Rocks



Wednesday, December 10, 2014

Thursday December 11th, 2014

Skill/Strength:  Deadlift 7 x 3 @ 70% of 1 RM

WOD:  Complete as many rounds as possible in 12 mins of:

            10 Deadlifts, 115/75 
            8   Hang Power Cleans, 115/75 
            6   Thrusters, 115/75 
            Rest 30 secs

Finisher:  25 GHD Back Ext – 50 Superman



Tuesday, December 9, 2014

Wednesday December 10th, 2014

Skill/Strength:  Bent Over Row – 3-3-3-3-3

WOD:  15-10-5

             HSPU’s
             Slam balls

Finisher:  2 x 500 meter rows – as fast as possible.  MANDATORY


Monday, December 8, 2014

Tuesday December 9th, 2014

Strength:  Power Snatch + Snatch Push Press – 2 + 2 x 5 75%

WOD:  In 20 mins:
           
             Row 1K then in the remaining time,
               AMRAP of:
            10 Hang Power Snatches, 75/45 lbs
            10 Pistols (Alternating Legs)s  - Hanging on rig for scale
            50 Double Unders

Finisher:  None


Best White Elephant gift ever!!!

Sunday, December 7, 2014

Monday December 8th, 2014

Strength:  Bench 1 x 8 @ 50%, 1 x 5 @ 75%, 3 x 2 @ 90%

WOD:  For Time
            50-25-40-20-30-15-20-10-5 reps

            Medicine Ball Clean, 20/14 (50, 40, 30, 20, 10)
            Push Ups (25, 20, 15, 10, 5)

Finisher:  Timed Plank on elbows


Friday, December 5, 2014

Saturday December 6th, 2014

Saturday TEAM WOD

As a Team of 2 Complete for Time:

       30 Burpee Box Jumps (24/20)
       60 DB Snatches (65/45)
       90 Slam Balls
       120 Ab Mat Sit Ups
       150 KB Swings, Am (53/35)
       180 Double Unders


Thursday, December 4, 2014

Friday December 5th, 2014

Skill/Strength:  Hang Power Clean Review, Find 1RM

WOD:  "Nasty Girls"
              3 Rounds for Time

             50 Air Squats
             7   Muscle Ups
             10 Hang Power Cleans (135/95)

Note:  Sub Jumping MU’s, Bar MU’s, C2B, or 3+3 Pull Ups/Ring Dips


Finisher:  None



Wednesday, December 3, 2014

Thursday December 4th, 2014

Skill/Strength:  EMOM for 8 Minutes, 1 Snatch + 1 Hang Snatch (AHAP)

WOD:  4 Rounds for Time

            15  Lateral Barbell Burpees
            10  Overhead Squats (95/65)
            5    Chest to Bar Pull Ups

Finisher:  Mobility with Foam Roller


Tuesday, December 2, 2014

Wednesday December 3rd, 2014

Skill/Strength:  Deadlift 6 sets of 2 (work up to WOD weight)

WOD:  6 Minute AMRAP

            2  Deadlifts (315/225)                                             
            4  Pistols
            8  Toes to Bar


Finisher:  50 GHD Sit Ups or 100 Ab Mat Sit Ups


Christmas Party countdown!  Meg posted information regarding the White Elephant exchange.  If you have any questions, be sure to ask.  

Monday, December 1, 2014

Tuesday December 2nd, 2014

Skill/Strength:  5 x 3 Push Press + 1 Push Jerk AHAP

WOD:  1 Minute at each for Max Reps/Calories

             Kettle Bell Swings
             Slam Balls
             Ab Mat Sit Ups
             Burpees
             Air Squats
             Row
             Push Ups
             Wall Balls
             Thrusters (45/35)
             Double Unders


Sunday, November 30, 2014

Monday December 1st, 2014

Skill/Strength:  Bear Complex Review, 25 Minutes to find 1 Max Cycle

WOD:  5  Minute AMRAP 

            1  Power Clean (135/95)
            1  Front Squat
            1  Shoulder to Overhead
            1  Back Squat
            1  Shoulder to Overhead

Finisher:  1 Minute Max Row for Calories


Friday, November 28, 2014

Saturday November 29th, 2014

Saturday Team WOD

         With a Partner for Time:

          Fran:    
         21-15-9
         Thrusters (95/65)
         Pull Ups

         Annie:
        50-40-30-20-10
        Double Unders
        Ab Mat Sit Ups

       Karen
       150 Wall Balls (20/14)

10 Minute Cap on each WOD.  You may break up the WOD with your partner any way you want, as long as one person is working while the other rests.


Empty?  I doubt anyone is going to be skipping this terrific Team WOD!

Thursday, November 27, 2014

Friday November 28th, 2014

Skill/Strength:  20 Minutes to find Max 3 Position Snatch

WOD:  10 Minute AMRAP

            1,2,3,4,5,6….Power Snatch (95/65)
            2,4,6,8,10,12…Overhead Squat (95/65)
            3,6,9,12,15,18…Box Jumps (24/20)

Finisher:  Mobility with Foam Roller


Wednesday, November 26, 2014

Thursday November 27th, 2014

Team WOD:

Station 1 – Wall Balls (20/14) & Wall Sits
Station 2 – Ground to Overhead (135/95) & Bar Hold
Station 3 – Pull Ups and Overhead Plate Hold (45/25)
Station 4 – KB Swings (53/35) and KB Hold
Station 5 – Knee to Elbow and Plank

All Teams together AFTER 5th Station – 2:00 Double Unders


Each station above is 3 Minutes, 30 Seconds.  You will then have 30 Seconds to get to the next station.  One partner works the movement while the other holds.  Switch when one is tired or the other breaks the hold.


Get a Team WOD in before you head to Thanksgiving festivities.  We are so thankful for all of you and wish you and your families a happy and safe Thanksgiving.

Tuesday, November 25, 2014

Wednesday November 26th, 2014

Skill/Strength:  Man Makers, 3 x 5 AHAP

WOD:  For 12 Minutes

            Minute 1:  20 Front Rack Walking Lunge Steps (95/65)
            Minute 2:  10 Calories on the Rower

                -Rest 5 Minutes-

            12 Minute Tabata (4 Minutes each Movement)
            Double Unders
            Push Ups
            Ab Mat Sit Ups

Finisher:  None


Just a reminder to anyone who is wondering:

Wednesday : Normal Schedule (AM open gym til 12:00)
Thursday: 7:30 - 9:00 AM Open Gym, 9:00 AM Team WOD
Friday: 5:30 AM WOD, 6:30 - 9:30 Open Gym, 9:30 AM WOD, 10:30 - 12:00 PM Open Gym, 6:00 PM WOD (only)
Saturday: Normal Schedule
Sunday: Closed

Please note that if there is nobody signed up for any of the above, we will NOT show up.  So please sign up for classes in Zen.

Monday, November 24, 2014

Tuesday November 25th, 2014

Skill/Strength:  Bench 1 x 2 @ 50%, 1 x 2 @ 60%, 4 x 5 @ 70%

WOD:  3 Rounds For time:

             40 Strict Press (55/35)
             30 Air Squats
             20 Double Unders
             10 Ring Dips

Finisher:  2 x Max Ring L-Sit/Bar L-Hang



Sunday, November 23, 2014

Monday November 24th, 2014

Strength:  Front Squat (1 x 2 @ 50%, 1 x 2 @ 60%, 4 x 5 @ 70%)

WOD:   7 min AMRAP

             12 Hang Power Cleans (135/95)
             10 Back Squats (135/95)
             8  Shoulder to Overhead (135/95)

Finisher: 5 x 10 Back Extensions


CFSG Christmas Party Evite has been sent out.  Please be sure to RSVP as soon as possible.  C. Rebecca needs to get numbers in by the end of the week at the latest!  If you did not receive the Evite, please be sure to contact C. Rebecca.

Friday, November 21, 2014

Saturday November 22nd, 2014

Saturday Team WOD

         Teams of 2:  Both athletes complete all reps of each task

         30 Kettle Bell Swings Russian (53/35)
         Partner does Plank Hold
         30 Pull Ups
         Partner does Squat Hold
         20 Single Arm KB Overhead Squats (53/35)
         Partner does Plank Hold
         20 Burpees
         Partner does Squat Hold
         10 Pistols
         Partner does Plank Hold
         10 Turkish Get Ups (53/35)
         Partner does Squat Hold






Thursday, November 20, 2014

Friday November 21st, 2014

Skill:  3 x 10 Ring Push Ups, 3 x 10 Plank Tuck Ups

WOD:  Buy in 500 Meter Row
               
                  -then-

            3 Rounds for Time:
            1 Rope Climb
            2 rounds of Cindy (5 pull up, 10 push up, 15 air squat)
            3 Strict HSPU


Don't forget your long socks today!  This WOD has a little of everything in it!

Wednesday, November 19, 2014

Thursday November 20, 2014

Strength: Push Press 

WOD: 12 Min AMRAP

            3  Muscle Ups ((sub: 6 Chest to Bar or 9 Pull Ups)+6 Ring Dips)
            6  Hang Cleans (135/95)
            9  Burpee Box Jumps (24/20)



Thanksgiving Schedule!  So here is what we are planning for the Thanksgiving Holiday Schedule:

Wednesday : Normal Schedule
Thursday: 8:00 - 9:00 AM Open Gym, 9:00 AM Team WOD
Friday: 5:30 AM WOD, 6:30 - 9:30 Open Gym, 9:30 AM WOD, 10:30 - 12:00 PM Open Gym, 5:00 PM WOD (only)
Saturday: Normal Schedule
Sunday: Closed

Please note that if there is nobody signed up for any of the above, we will NOT show up.  So please sign up for classes in Zen.

Tuesday, November 18, 2014

Wednesday November 19th, 2014

Skill: Kipping Pull Up clinic or Gymnastic practice (Handstand, L-Sit, Skin the Cat, Muscle Ups)

WOD:  3 Rounds for Time

             21 Wall Balls (24/20)
             15 Pull Ups
             9   Deadlifts (255/165)





Monday, November 17, 2014

Tuesday November 18th, 2014

Strength:  10 min EMOM  @ 75% of a 1RM of Clean & Jerk
                  ODD: 2+1 (Full Clean, Hang Clean + Jerk)
                  EVEN: 3 Clean High Pulls

WOD:  Descending and Ascending ladder of:
              10-9-8-7-6-5-4-3-2-1
              Power Snatch (75/55)
              1-2-3-4-5-6-7-8-9-10
              Toes to Bar


Monday and cold?  Yes, but the 5:30 am crew had no excuses!  Here they are getting after it!  Great job everyone.

Sunday, November 16, 2014

Monday November 17th, 2014

Strength:  Sumo Deadlift 6 x 5 @ 65% of 1RM

WOD:  5 Rounds for Time

              35 Double Unders
              15 Slam Balls
              10 Push Press (105/75)

Finisher:  3 x 10 Weighted Good Mornings (95/65)



What started as a casual conversation ended up with 5 Teams in the Reckless Rowathon and a Custom Concept 2 Decal!  I'm not going to lie...wine may have been involved at the time.  In the end though it is for a great cause and I am proud of all the athletes that are participating.  Not only does it show a commitment to their health but the Rowathon benefits the Silent Warrior Scholarship Fund!

Friday, November 14, 2014

Saturday November 15th, 2014

Saturday Team WOD!

In Teams of 2

4 Rounds

Double Unders
Wall Balls
Box Up and Overs
Burpees
Slam Balls

Each movement is done for one minute.  Partner 1 works for a minute while Partner 2 rests.  Then Partner 2 works on next movement for 1 minute while Partner 1 rests.  Score is total number of reps completed.



That was quite a WOD today...or should I say two WODs?  Here's a pic of Jess and Michelle working hard on those KTE's.  Looking strong ladies!

Thursday, November 13, 2014

Friday November 14th, 2014

Strength:   Front Squat (65% of 1 RM)

WOD:  4 Rounds for Time

            100 m Run
            15 SDLHP (75/55)
            20 Jumping Lunges

           Rest 2 min then

          21 Thrusters (75/55)
          42 Knees to Elbow
          15 Thrusters
          30 Knees to Elbow
          9   Thrusters

          15 Knees to Elbow



Wednesday, November 12, 2014

Thursday November 13th, 2014

Skill:  500 Meter Row For Time / Accumulate 1 minute of Free Handstand Hold

WOD:     "Diane" (12 Min Cap) 
            
                21-15-9
                Deadlift (225/155)
                HSPU

 Finisher: “Kill your GOAT”

Thought this was funny after everyone has finished up with their Challenge.  Did your cheat meal feel good or did you realize you felt nasty after?

Tuesday, November 11, 2014

Wednesday November 12th, 2014

Skill:  Bench Press - 65% of 1 RPM

WOD:  12 Minute AMRAP

             30 Ab Mat Sit Ups
             20 Mountain Climbers (2-Count)
             15 Second L-Sit Holds
             5   Ring Dips

Finisher:   Foam Roller





Monday, November 10, 2014

Tuesday November 11, 2014

Strength:   8 EMOM: Snatch High Pull w/ 3 second take-off + 3 second return to knee into hang snatch + OHS w/ 3 second hold in the bottom 


WOD: 

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…


“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)


Today we will honor all of the men and women who have or are currently serving our country by completing the Three Wise Men WOD.  Please be sure to go to threewisementribute.org and donate to this amazing organization. 

Sunday, November 9, 2014

Monday November 10th, 2014

Strength:  3 x 10 Pike Ups and 5 x 5 Strict Ring Dips

WOD:    30-20-10
               
               Kettlebell Swing ( 53/35)
               Single Arm KB Thruster (53/35)

Finisher: Turkish Get Ups - 5 reps each arm


A huge Congratulations goes out to Coach Rebecca today!  C. Rebecca has been working non-stop with the gym, studying for her Personal Training course, and caring of her family.  On top of that, she also received her Level 2 CrossFit Certification and her CPR/AED Certification within the last few months.  C. Rebecca can also add Personal Training to her resume. Congratulations C. Rebecca all your hard work has paid off.  We are so excited for you!

Friday, November 7, 2014

Saturday November 8th, 2014

Team WOD!!!

With a Partner for Time:

800 Meter Sand Bag Carry (one Partner must carry, switch whenever)
60 Wall Balls
60 Box Jumps
800 Meter Sand Bag Carry (one Partner must carry, switch whenever)
60 Push Ups
60 Lunge Steps
800 Meter Sand Bag Carry (one Partner must carry, switch whenever)


Thursday, November 6, 2014

Friday November 7th, 2014

Skill:  Double Unders, 100 DU’s for Time

WOD:  5 Thrusters EMOM

1)      Starting Weight 75/35
2)      Weight Increases by 20# every 5 Minutes
3)      Done when you can no longer finish the 5 Thrusters.

Finisher:   5 Rounds, 10 Hollow Rocks + 10 Superman




Wednesday, November 5, 2014

Thursday November 6th, 2014

Skills:  Efficient Rowing and Kipping/Movement Review

Extra Work:  Skills/Accessories – Double Unders, Pistols, HSPU’s, GHD Sit-Ups, Chin Ups, 

WOD:    LuRong WOD #1 – The Capacity Test

               4  Minutes of Max Calorie Row
               1  Minute Rest
               3  Minutes of Chest to Bar Pull Ups
               1  Minute Rest
               2  Minutes of Back Squats (165/115)
               1  Minute Rest
               1  Minute of Shoulder to Overhead (135/95)



Tuesday, November 4, 2014

Wednesday, November 5th, 2014

Strength:   Kettle Bell Clean and Jerk/Snatch Skills

WOD:  For Time

             5    Push Jerks (155/115)
             10  Ring Dips
             15  Deadlift (155/115)
             20  Wall Ball Squat Cleans (20/14)
             25  Knees to Elbow
             50  Double Unders
             Back down the ladder…..
             3 Rope Climbs at any point during the WOD

Finisher:   Foam Roller


It was amazing to see so many people getting up on the wall today!  Overcoming that fear and believing in yourself is sometimes the hardest.  Great job everyone!

Monday, November 3, 2014

Tuesday November 4th, 2014

Skill:  Handstand Hold and Walk Progressions 

WOD:  10 Rounds for Time
  
             3  Strict HSPU’s
             8  Toes to Bar
             5  Pull Ups

Finisher:  Max Handstand Hold for Time


For all the "cat lovers" at CFSG!

Sunday, November 2, 2014

Monday, November 3rd, 2014

Skill/Strength:  Sotts Press 5 x 3 (VERY light), Snatch Grip Deadlift 5 x 3 (go heavier than WOD weight)

WOD:  For Time

             21-15-9
             Power Snatch (115/75)
             Bar Facing Burpees

Finisher:  Max Wall Sit for Time


Our Barbell for Boobs Charity WOD/Halloween Party was a great success!  I wanted to post a picture of the festivities but I felt like they may be a bit "inappropriate" for the general public.  Where do people come up with these costumes?!  Instead I am posting a picture of "The Meg's" barbell all wrapped in pink for Breast Cancer Awareness.  As the first CFSG member she got her very own barbell!