More classics


5 rounds for time of:

400 meter run

95 lb Overhead squat, 15 reps

Martina Paradiso 16:48 (65 lbs)

Track night is cancelled tonight due to a graduation being held at SMC.  Instead we will be doing HILL SPRINTS at 21st and Dewey streets starting at 6:30pm.  Here’s the map.


The focus and concentration of Joe D.’s overhead squat.

Each of the CrossFit named WODs are designed to test and develop certain aspects of your fitness.  Where ‘Fran’ is the highest power generating, near-death-experience inducing workout that exists, ‘Nancy’ is the perfect litmus for maintaining core control and midline stabilization at screaming high heart rates.  Hold on to that bar for dear life as you go for it!  Check out this classic video of Dave Leys and Brendan Gilliam doing Nancy at 11:01 and 12:56.

‘Nancy” vid wmv mov

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