It’s A 3-fer1!
Death By 10m
Rest 2 minutes
Tabata BW Squats 8 Rounds
Rest 2 Minutes
4 Rounds For Time
Run 200m
25 Lunge Steps

Remember We Are At Washington Park at the pull-up bars – Tennessee & Franklin (map)

Our Group workouts today are at 9:30am

Results Page Explained

This will be done in teams of 4 for Total Reps
The Movements Are:
200m Row Sprint Interval (20 second rest between intervals)
#53/#35 KB Cleans (Alternate hands each interval)
KTE
Slam Ball #20/#12
3-2-1 go and each team member starts on the start of the row. 6 intervals based on rower’s 200m row time. Rest 1 minute between exercises. If teams do not equal 4 people, use a different rower for interval timer. (If less than 4 people in group go 50 seconds on 20 off when no one rowing)

Our Workouts Today Are At 6am, 7am & Noon

Great Web Site For Electronics/Tech Deals

5 rounds for time of:
10 L-pull-ups
10 CrossFit Games Push-Ups
10 #45 OHS

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm

The Colorado Open at FRCF
August 27 – 29^th, 2010
Who’s In?1

3 Rounds For Time:
Run 400m
21 #53/#35 KB Swings (American)
12 Pull-ups

Our Workouts Today Are At 6am, 7am, 11am, 5:30pm, 6:30pm

A Few Great Sources For Paleo Snacks

http://www.stevesoriginal.com/

http://primalpacs.com/

https://www.paleobrands.com/

This is a day of heavy Lifting. Plates. Bars.
You can use any lift or lifts you choose. Try and go HEAVY. Be SAFE!
The goal is for guys to lift a total of 20,000 pounds and girls to lift 14,000 pounds.
If you can lift more, great! Some may need to lift less.
The warm-up will be 10 minutes, followed by 40 minutes of lifting.
Track lifts and total weight lifted.

Example 5-5-5-5-5 Deadlifts @ #300 =  7500 pounds

Our Workouts Today Are At 6am, 7am, Noon, 5:30pm, 6:30pm

The China Study Fact Or Fallacy?