Partner Relay Race
3 Rounds of:
Row 500m
35, 25 or 15 Push-ups
The workout is complete when both partners finish all three rounds. Only one partner may be working at a time.
This is a partner workout. One partner completes the couplet while the other rests.  One partner begins the couplet immediately after their partner finishes.

Post time to comments.
compare to 2.3.10

Accessory work
Kipping Pull-up Practice

Nobody likes a show-off. 

Welcome back Ashley F.who attended his first post-knee surgery WOD

Free Fall: A Short film featuring Guillaume Nery

Attack of the 50ft Bethany

Coach Fox's Active Recovery will be at 8pm this evening.

Happy Birthday to one of our newest members Ramon E.!

The next Strength Cycle begins Saturday! The movements for the upcoming moth will be as follows:
Saturdays (Squat Variant): Front Squat
Mondays (Full Body): Power Snatch
Wednesdays (Squat Variant): Front Squat
Thursday (Upper Body Variant): Strict Press

Due to the success of last month's twice weekly squat schedule we are looking to continue the trend.  How does everyone feel about keeping that second squat day?  Any personal success stories from the last month?

The Importance of Thoracic Spine Mobility Mark's Daily Apple
How to Improve Thoracic Spine Mobility Mark's Daily Apple

Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at 24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at 18-20 S/M

*Full pressure for 11 min. – The intention of this workout is to feel what full pressure feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
min.
Remember: This is full pressure for 11 min., so pace yourself accordingly.

Free-standing Handstand Practice

Thus begins back-off week.  Programming will be focused on increased skill and technique work as well as an increased emphasis on mobility and recovery.  In case you missed it, here is the original write-up on back-off weeks.  Our regularly scheduled programming will resume on Saturday.

Smile, it's your birthday!

Happy Birthday Steph W!

For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 1.31.10

Monday begins back-off week! During the upcoming week we'll be increasing our focus on skill/technique development, dynamic mobility, foam rolling and general maintenance before heading into another month of action-packed programming. 

Accessory Work:
DIY Foam Rolling/Lacrosse Ball Soft Tissue Work
*Use this as an opportunity to get a head-start on back-off week!

Trippy.

The Power Clean Againfaster.com
Man Grace Crossfit.com

3×5 or 5×1
(E8/8) Sets Across or Max Effort

As the majority of members did not Squat on Wednesday we've added this last exposure of Back Squat.  If you did squat on Wednesday you luck out and get an 9th exposure for free!

Post loads to comments.
compare to 6.2.10 and/or 5.29.10

4 Rounds NFT of:
10 PVC Sit-ups
10 Dislocate Lunges/leg
10 KB Romanian Deadlift

Juliana on the prowl at the NEQ

The Truth About Tennis Elbow EricCressy.com
The Standing Long Jump TopEndSports.com