Saturday

We are CLOSED tomorrow

“Ninemare”
Perform with a partner for time:
Row 900m, each person
90 GHD Sit-ups
90 Power cleans, 95/65
9 Rope climbs
90m Overhead Walking lunges, 45/25
90 Sledge hammer strikes
9 Tire flips, each person
90 Wallballs
Run 900m, each person

Friday

Five rounds of:
10 Pistols (alternating legs)
3 Rope climbs
20 Sit-ups

Pistol Video

A great post by CrossFit Lisbeth,

I won’t apologize for the cost of a CrossFit membership.
I might explain what you’re getting, how you’re getting it, the results that will come, and the overall HUGE upturn your life will take if you join my merry band.
But I won’t apologize for charging what I do, because I am worth what I charge. In fact, I am worth more.
If you want quality, it costs more. Just a fact of life.
My NY Strip steak tastes better than sirloin. Costs more too.
My locally grown eggs taste better. Cost more too.
My Citizens of Humanity jeans? Much more expensive than my Levis. Fit better and look better too.
The L.A. sports surgeon who replaced the ACL in my right knee? I don’t want to know that price. Thank God for health insurance.
And yeah, those Lulus cost more. But damn my butt looks better in them than in Adidas or Nike.
You want better, you usually have to pay. Better comes as the result of more training, greater skill, and better materials.
Quality is not cheap.
Now, if you’re paying for quality and you’re getting cheap? Then you’re making a mistake.
But not in my house. Here, you’re getting what you paid for. And more.
And if you’re not, come right up and tell me. I want to make damn sure you’re getting more than what you paid for.

Saturday

AMRAP in 20 minutes of:
2 Rope climbs
7 Push press

*Courage and Motivation!

Sunday

Five rounds of:
Rope Climb, 2 ascents
115lb Clean & Jerk, 10 reps
Burpees, 5 reps

Tuesday

Front Squat 3, 3, 3 reps

For time:
Row 500m
Rope Climb, 3 ascents
24″ Box Jump, 21 reps
Ring Dips, 21 reps

Post time and front squat loads to comments.