Happy Friday

I thought about putting a photo of Golden up, just to watch his head explode, but I had mercy on all of us and went with this cool image a member sent me instead.

Who has done Open Workout 12.3? How did it go? Any advice to those doing it this weekend?

Hey Steve Alberi, HAPPY BIRTHDAY buddy!


On The Minute for 10 min

3 Front Squats @ 60% 1RM (focusing on moving the bar quickly!).


7 rds

3 Deadlifts

3 Hang Power Cleans

30 yd sprint

*Rest 1 minute between rounds.

*Go as heavy as you can (go heavy, weight may be increased each round).

*If you drop the bar (or your hands come off the bar during the round), immediately perform a 5 burpee penalty.