A Great Day

It was a great day at CF West. The obstacle course was a lot of fun. It is good to get out of your comfort zone a little bit and challenge yourself at different movements. Movements that you probably have never done before. We talk a lot about CrossFit being GPP-general physical preparedness-and an obstacle course is a good test of that. Not surprisingly, the fastest people through the O-course were some of the more well-rounded people, not necessarily the strongest, but people with a lot of ability at a good mix of skills. It was close, but the fastest male and female of the day were Emmett Z and Liz S. Great work everyone and thanks for coming. See you all tomorrow.

A big thank you to all those who stayed and helped break everything down and straighten up.


Front Squat

8×3 where the last 3 sets are 3RM for the day.


On the 30 second mark for 5 minutes (10 rounds)

1 Power Clean 75-80% 1RM

5 Ball Slams 40/25#