ATTN: Dr. Pena of Airrosti will be at the gym this Saturday to check out your OH Squats. Be prepared to be educated and evaluated by one of the best in the business! It’s going to be a couple of epic classes. We promise that you will get a great workout in despite the focus on this beloved movement.
SKILL/STRENGTH
Snatch
EMOM for 10 minutes
WOD
10 Thrusters
15 Pullups
4 Rounds. Rest 2 minutes between rounds.
What Is a Foam Roller, How Do I Use It, and Why Does It Hurt? – You are missing out a big piece of training by not taking the time to use a foam roller. Warmup, Warmdown, Off-days, EVERYDAY! Make time and prioritize it.
Matt B knows whats up and can always be seen rolling out before and after class!
Things that kill more people than sharks
SKILL/STRENGTH
Back Squats
Ring Dips
WOD
100 Double Unders
50 Lunges w/ DB
25 T2B
For Time
TIMES and SCORES (being tabulated)
Congrats to Sarah and Zach D. on their marriage this past weekend!
Fat City – What can stop obesity? – Why obesity is not your doctor’s problem.
The 1,000 Rep Problem – Have to put the work in early on…
You Should Be Dating a CrossFit Girl. Here’s Why. – This was floating around the inter-web a couple of weeks ago, thought some of you would get a kick out of it
SKILL/STRENGTH
2 Position Clean
WOD
With a 10 minute clock perform 30 Burpee Box Jumps
Then use remaining time to perform AMRP of:
5 Shoulder to OH
10 Situps
Score us total number of rounds/reps of the second portion
TIMES and SCORES (being tabulated)
Back into time… maybe you will see somebody you know?
6:59.41 = OPT the Destroyer of ‘Helen’
How Long to Nap for the Biggest Brain Benefits – Any kind of nap I can get is a good thing.
The Controversial Life of Skim Milk
SKILL/STRENGTH
2 Position Snatch
“Helen”
Run 400m
21 KB Swings
12 Pullups
3 Rounds
TIMES and SCORES (being tabulated)
COMPARE TO July 23rd 2013
SKILL/STRENGTH
Front Squats
WOD
30 Lunges
25 Pushups
Run Short Lap
3 Rounds
TIMES and SCORES (being tabulated)
December 5th, 2013 
John | 
