Monday, September 2, 2013


I hope you had a good weekend - we had some fun here at the gym watching Shane squat 400+ pounds for reps and doing a "pace horse" WOD.  Curious?  We will do more of these as they are fun and great for large groups.


Read about rowing basics.  More from Freddy at One World CrossFit, funny dude.

Back squat 3x3 at 80-85% or heavier than your 5x3.

Max reps butterfly pull-up or other pull-up.

10 rounds
10 true push ups
5 chin ups - palms facing you
Bear crawl there and back

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