Back in Business

We are back in business after the crazy party this weekend. I added more photos below so please scroll down.
Today’s WOD was taken right off the main page: 5 rounds for time of 50 foot walking overhead barbell lunges and 21 Burpees. We had 8 people in the last class tonight so we subbed 1-arm KB lunges to save space.
Yesterday we did 3 sets of 8 power cleans, 8 front squats and 8 push jerks. All 24 reps were supposed to be done as one set. Rest as needed between sets.
Tomorrow, Wednesday, March 14.
3 x 5 clean, 3 x 5 high pulls, 3 x 5 Deadlifts.
Increase the load with each set.
Court and I went to see our new pullup bars today. The welder still has to paint them, but they look nice and we can’t wait to get them in the Box. Keep your fingers crossed!


  • sarena

    Yesterday,Mon, worked with med bar (no xtra weights)–had a hard time w/ unbroken sets. was totally exhausted from CFNYC party Sat nite and my daughter’s engagement party Sun nite.
    Tues, did fran with oly bar and jumping pullups which were doubled!
    Realize I need two consecutive days of rest–no CF (just yoga) for me on wed and Thurs this week, then off to Raleigh for cert! Am psyched and will do a great job of representing CFNYC
    Cant find the photos added!

  • Paul

    Tonight’s workout killed me — I think it was 13:09. Why do burpees hurt so bad?

  • Paul

    Check out Steven Cotter on the kettlebells and doing pistols — ridiculous.

  • Keith W.

    You’ve got to be kidding me! That’s frikkin’ insane!
    I guess we’ll have to start working jumping pistols into the WODs.

  • David Aguasca


  • sarena

    OMG! And I complain about regular box jumps! Keith–can we make that a one year goal??!!

  • b
  • Kim

    Clean – #62
    High Pull – #102
    Dead Lift – #175
    Thanks, Keith

  • juan g.

    errr burpees!
    thanks all.