CFWSC Trainer, Chris Morse, on his way to the gym record so far on WOD 12.4 with 20 Muscle-Ups for a score of 260.

There’s been a LOT of PR’s at CrossFit West this week!  …No, not only with respect to “Karen” times (i.e.; “150 Wall-Balls For Time”, haha), but with all the retesting on the Paleo Challenge tests!  Lindsay Barbic PR’d on her 1-RM Clean by 35 pounds!  (SO proud of you, LB!)  Katie Holmes more than doubled her Pull-Ups, going from 14 to 30, along with shaving a full 2 minutes off her “Christine” time!  Kaya Lindsay shaved a full 2 minutes and 25 seconds off her time, going from 11:16 down to 8:51!   And MANY of you have shaved a full 2-3 minutes off of your original “Christine” times!  …That is SO awesome to see.  …And it is also incredibly inspirational.  I am so genuinely happy for all of you.  Keep up the great work, everyone!  We are all inspired by you!  …Make sure to get in your testimonials!  We need them asap!




AMRAP 5 min, 5 Power Cleans (185/125), 5 HSPU

Rest 3 min

AMRAP 5 min, 10 Deadlifts (185/125), 10 Ring Dips

Rest 3 min

Run 1 Mile

*You will have 3 scores for this workout (2 AMRAP scores and a mile time)