Let’s roll

Warm up with the Burgener Warm up.

For time:

Run 800 meters

15 Hang squat snatch

Run 800 meters

15 Squat snatch from mid-thigh

Run 800 meters

15 Squat snatch

Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.


Even more announcements.

This Sunday morning, one of our members, Alexi, will be hosting rowing clinics for both the 930 and 1030 classes.  If you’ve felt that on the rower, there were moments where you knew you could be more efficient, this Sunday is the time to come in and refine your skills.


And am I going to keep hyping up our upcoming Nutrition Symposium just like diso and G have the last couple of posts?

Bet your ass I am.  I’ve participated in, and helped create, a bunch of different nutrition challenges over the years.

  And I can say this upcoming one is easily our most ambitious, most thorough, most dedicated, most comprehensive, and most awesome challenge yet.

  To kick it off with different speakers on different aspects of what we’re after is just a spectacular way to get the whole thing off the ground.

  We know certain members are itching and salivating for another nutrition challenge at a moment’s notice and we’ve got it ready for you.  Keep educating yourself through our blog and those of Main Site.  Greg Glassman, CEO and founder of CrossFit just had an interview with Fast Company magazine on this very topic.  Watch it here.


CJ doing picture perfect L-Pull ups.

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