STRENGTH: (load % x reps x sets)
3-position Squat Clean: (floor, above knee, high hang) click here for a video
70% x 3 x 2
75% x 3 x 2

Clean Deadlift: (clean setup, deadlift tempo) click here for a video
100% x 7 x 2 (% based off 1RM clean)
110% x 3 x 3

3-rounds for time of:
5 (2 Push-ups + 4 Mountain Climbers (each leg))
20 Hollow Rocks
10 Front Rack Weighted Lunges (75#/55#) (each leg)
20 Bicycle Sit-ups (each leg)
15 Sumo Deadlift High Pulls (75#/55#)
20 V-ups

3, 2, 1, GO! click here for a good read on body image

Don’t forget TOMORROW is our fundraiser WOD we are doing called “CrossFit for Hope”. It is really similar to the format of Fight Gone Bad which we did last year, but this fundraiser raises money for St. Jude’s Children Hospital which helps fight childhood cancer and other deadly diseases. The goal this year is to raise 1.7million dollars worldwide, the operating cost for the hospital for one day. This is totally optional to donate, but even the smallest amount makes a difference. If you want to donate and haven’t yet, here is a link to the my general donation site for the gym: I know there are also a few others in the gym who are trying to raise money: Alicia, Sean, Tim, and Sue F., are who I know of if you would like to support them. To support them you just go to, click on donate now and then enter the name or affiliate you want to sponsor. Thank you to those who have already donated, those that are pledging donations, and those who will donate!


4 Responses to TGIF!
  1. Nic Roestel
    June 8, 2012 | 6:42 AM

    Sorry I couldn’t make it in. This one looks fun.
    I made up for it by working out with my nephew at 5:30am
    Running With Dennis
    For Time: 40:25
    Run 400m
    50 Squats
    Run/Walk 400m
    50 Lunges (each leg)
    Run/Walk 400m
    50 Squats
    Run 400m
    50 Pushups

    See ya guys Mon 6am

  2. Sarah
    June 8, 2012 | 7:37 AM

    Happy graduation day Zach Fred!!! I am so excited for you and am proud of the strong man you have become! Enjoy your day:)

  3. Anonymous
    June 8, 2012 | 9:39 AM

    Anybody else have a matched set of quarter-size bruises on their forearms from the kb snatches yesterday? Yeah baby!

  4. Courtney M
    June 8, 2012 | 4:05 PM

    Happy Graduation Day, Zach!
    Way to get the work done, Nic!
    I have bruises all over my arms…not matching. That’s just the way I roll! They call me … Wild Card!

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