101203 – Friday

101203 – Friday

-2 weeks left for the 40 day Nutritional Challenge! Keep your calendars open for next Saturday Dec 11. We’ll be taking a field trip to Henry’s Market in Burbank to go over how to best shop make better food choices and kick bad grocery store habits. Tentatively scheduled for 2pm.

-Stronger Faster Healthier Products will be here by mid next week! Yeah Buddy!!!

-New shirts are almost done. I’ll have a pre-order shortly.

One of the original ‘hardcore’ Fran videos…but things always progress don’t they…

And Bionic posts one of the most legit sub 2-min Fran’s I’ve ever seen. It just goes to show this stuff is always improving it never slows down it only goes forward. Who’s ready for Fran on Sat Dec 18??? We are! We are Ever Ready!

Thursday’s WOD’s

All Levels CrossFit

A1. Deadlift

5-5-5-5-5 find 5RM

A2. Hand Stand Push Ups ADAP


Bx4 sets

B1. Press/Push Press/Push Jerk

1-3-5 (when you can no longer press the weight switch to 4 push press-5 push jerk)

B2. 1 Rope Climb ADAP

C. 30 Burpees for time.

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP


10x Box Jumps

10x Wall Ball