Although this is one of the clips that BZ didn't PR on, it really makes us realize just how much we are going to miss him. BZ has been a true die hard committed member of our little box and we wish him well on his journey into the Navy. We are honored to be a part of his life and so very proud of him. We will miss you BZ! (At least the drill instructors will always know where the beach is....perhaps you could point it out to them BZ .... use your guns to demo)

Come and join us in wishing him a farewell. His choice of WOD this PM with dinner to follow at El Fuegos.

WOD-

"Crossfit Total"

Three attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

Post time to comments.

Crossfit Total

WOD~ "Crossfit Total"

3 attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

CROSSFIT TOTAL

A good summary on todays WOD can be found at the link below. It's short and gives you an idea of what to expect and what to google on your past lifts to have a successful CFT today.
http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl


WOD~ "Crossfit Total"
Back Squat
Shoulder Press
Deadlift

Post total to comments.

Why all the hate?????

So I decide to be part of the group and join them in a brutal squat clean wod. Kind of me to share in there pain, isn't it? And guess what they in turn do to me....they turn on me!!!! So, so much hate surrounding my choice of socks.... it's about practicality people. Therefore, I am declaring it knee sock Friday! Come dressed to today's wod in your best pair of knee socks! Don't have any? Just grab some black dress socks and hike them up, that'll do! :) (Just ask Brett how, he is pretty good at that, along with the pant rolling from the 80s!)

WOD~ "Crossfit Total"
1 rep Back squat
1 rep Shoulder Press
1 rep Deadlift

You get 3 attempts towards your 1 rep max for each of the movements. There must be no form break. Form and safety before numbers and egos!

Post each of the highest score, along with the total to comments. (EX: 205/ 90/ 260 = 555)