110308 – Tuesday

110308 – Tuesday

  • Starting next Friday we’ll be hosting the CF Games Open Sectionals WODs for 6 weeks in a row. Full registration information from the CF Headquarters will be made available soon. If you’re interested in having your scores go to the worldwide CF Games Database (and of course you do) you’ll have to register.
  • But we’re also going to be having our own competition along with the CF Games Sectionals for everyone! We’re calling it the ‘Fittest in Burbank Challenge’! Basically come every Friday for 6 weeks do the WOD with the rest of your training session and after 6 weeks we’ll tally up the results. Seems like a good time!
  • No Barbell class this Saturday due to the 1st Annual PHAT Elvis High Voltage Weightlifting Open. If you want to come watch some people lift heavy stuff up with excellent form the lifting starts at 1pm and admission is free. We’ll also be having a potluck with it so bring some food!
  • Finally…HUGE PR’s on Monday’s 1RM Back Squat. We came close to having a few guys jumping into the 4 wheel club for squatting but that’ll have to wait until next time. We love it when you all improve your squatting. Remember technique then consistency then intensity…and…it works!


Just missed the epicness of Daniel’s 385# Back Squat…after doing the Level 1 class! Dang.

But I didn’t miss Grace rocking up a 165# lift! That’s over 1.5x her bodyweight!


Monday’s WOD’s

All Levels CrossFit

A. Back Squat

Find 1RM

B. 10 Minute AMRAP

10x KB Swings

10x Pull Ups

10x SDLHP

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x Pull Up

7x KB Swing

9x KB SDLHP