Squats & Climbs


– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!

CrossFit WOD for Friday 1/12


for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs


21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/7, Day 3/3

snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories

Powerlifting WOD – Week 1/7, Day 3/4

squat 12x2x50

deadlift 8x1x75

3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Gymnastics Strength WOD – 73

leg development