• Wednesday, June 19th

    Mobility: super sumo groin stretch
    Strength: 15 minutes to establish a 1RM Front Squat
    *Rest 2 minutes between max efforts

    W.O.D:
    5 minute AMRAP of…
    8 front squats 155/105#
    24 oblique toss ball throws 20/14# (12 each side)

    -rest 2 minutes, then-

    5 minute AMRAP
    8 back squats 155/105#
    24 sit up wall ball tosses 20/14#

    Score= Total Rounds + Reps

    Notes:barbell must be picked up from floor

  • Tuesday, June 18th

    Mobility: Lacrosse Ball Pecs
    Strength: Strict Military Press 5-4-3-2-1
    Negative tempo Pull-Ups 5-5-5
    W.O.D: “Lil’ Nate”
    12 minute AMRAP
    2 Ring Muscle-Ups
    4 Handstand Push Ups8 KB Swing (32/24kg)

    Midline: 2×25 GHD sit ups

  • Monday, June 17th

    CrossFit Community:Together We Suffer.
    CrossFit champions strength and conditioning training, and also campaigns community building –local and global. But all too often the latter can be shadowed by other priorities.

    I was ready to quit after my first 101 session in January 2013. I was embarrassed for myself and the coach. I was embarrassed for misrepresenting the CrossFit community. I was way too unfit (barely lifted the 15lb training bar and nearly passed out post session), and socially reserved for this. This West10 crew was awfully friendly and compassionate. Aren’t athletes typically snobby and judgemental?