Reminders

Natalie pulls for a PR.

475#! Nice work Austin.

The morning classes. Great work everyone.

Excellent work by everyone today on the CrossFit Total. Jason and I were blown away by the PRs. Austin had the heaviest male Total with 975 pounds, while Leah and Andrea tied for the top women’s Total with 638#. Congratulations to all.

Reminder! The Paleo Challenge performance retests can be done in any class this week or during Open Gym this Sunday. There are several contestants who have yet to complete the WOD or the CrossFit Total. Don’t forget to do your 1,000m row and max pullups too! Remember, all testing, including photos, needs to be done by this Sunday.

If you are not doing the Challenge and missed the CrossFit total today, don’t be shy about asking a trainer to do your 1RM backsquat. You can substitute it for the regular strength programming of the day.

The daily moment of wall run.

Workout:

Power Clean

2 on the minute for 10 minutes

Go heavy.

Then:

400m Run

21 Overhead Squats 115/75#

21 Pullups

400m Run

15 OH Squats

15 Pullups

400m run

9 OH Squats

9 Pullups