011212 WOD THURSDAY

THAT WAS A ROUGH ONE YESTERDAY, HUH? I'M GONNA BE MOVING SLOW FOR A FEW DAYS... BIG SHOUT TO SOME OF OUR NEWCOMERS THAT HIT IT UP IN THE 6:45P CLASS. DESPITE AN ABSOLUTELY BRUTAL WOD, THEY NEVER QUIT AND POSTED VERY RESPECTABLE TIMES. MOST IMPORTANTLY, THEY DISPLAYED A TRUE SENSE OF OUR CROSSFIT FAMILY BY STICKING AROUND AND CHEERING EACH OTHER ON THROUGH THE FINAL MINUTES OF THAT B.S.

HERE'S WHAT WE'VE GOT IN STORE FOR TOMORROW...

METCON: (changed due to weather)

"RANDY"

75 POWER SNATCHES 75# FOR TIME



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


STRENGTH: POST-METCON

DEADLIFT

WARMUP AND THEN...

3 X 80%
3 X 85%
3+ X 90% OF YOUR 1 RM



"B" UNWAVERED BY THE "FILTHY FIFTY"... NICE JOB BROTHA



NATE AND MIKEY ON THE OTHER HAND... GASSED.