<QUOTE OF THE DAY>
"To me, the function and duty of a quality human being is the
sincere and honest development of one's potential."
- Bruce Lee - 

- WORKOUT OF THE DAY
    -- Strength Session: Weighted/Strict Pull Ups
    -- 5-5-5-5-5 @ MAX EFFORT
- Followed by
    -- 15min AMRAP
        --- 10 x Deadlifts @ #165/#115
        --- 10 x Box Jumps
        --- 10 x KettleBell Swings

CrossFit Open WOD 12.3 is OUT!
18min AMRAP
15 x Box Jumps @ 24"/20"
12 x Push Press @ #115/#75
9 x Toes to Bar

LET'S GET IT, WOD-ZILLAS!!!

"If you can brag about a low 4's mile or a high 4's bench press, then you can also be a lot fitter - because nobody has both."
- Greg Glassman -

- WORKOUT OF THE DAY
Strength Session:
Floor Press 5-5-5-5-5 @ 75% - MAX 
    - Bar will be raised and put into position by hips
    - Two warm up sets building up to workout weight
    - Record numbers

Followed by...
4 RNDS
250m Row
25 x AbMat SitUps
Finish With...
15 - 12 - 9 - 6 - 3
Pull Ups
Box Jumps

<QUOTE OF THE DAY>

"We're all Bozos on a bus...until we find a way to express ourselves." - Steven Tyler
For many of us, Crossfit is our expression - our physical way of showing people who we are. For some of us it is a routine, for others it is an undying passion. Whatever it is to you...use it.

First things first...the CF Open WOD is POSTED!!! Simple, sucky, and...sucky.
The simple part: 7min AMRAP of one basic Crossfit movement.
The sucky part: The one basic Crossfit movement is ... wait for it ... BURPEES!
That's it - complete as many burpees as you can in 7mins. On the jump you must touch a target 6 inches above your max reach...pullup bar, ring, tape on the wall...whatever! Remember that you can do the WOD at Hybrid as long as you give notice to a coach and there is a coach counting your reps. If you havent signed up yet, go to  http://games.crossfit.com/ GET IT!!!

Next order of business: SPARTAN 300 WOD TODAY!!!

WORKOUT OF THE DAY
- Strength Session: Front Squat 3-3-3 @ 75%
Followed By...300 WOD
25 x Pullups
50 x Deadlifts @ #135/#95
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x KB Clean & Press @ #35/#25 (25 each arm)
25 x Pullups
POST YOUR TIMES!!!

**QUOTE OF THE DAY***
"You have enemies? Good. That means that you've stood up for something, some time in your life."
- Winston Churchill -

WOD
750m Row
10 x Burpees
20 x Wipers
30 x Box Jumps
40 x Dips
50 x Walking Lunges

Today we have two separate circuits - since both circuits are the same time frame, we can have two groups of athletes running at the same time...the circuits are as follows:
PART 1
10min AMRAP
5 x Shoot Thrus
250m Row
PART 2
(1min On/30 sec Off) x 7
1 x Deadlift @ 275#/185#
3 x Burpees
5 x Box Jumps
NOTE: Start each minute from where you left off at the last minute...example: if you finished 1 deadlift, 3 burpees, and 3 box jumps when the first minute ended, you would start the next minute by finishing the remaining 2 box jumps.