Wow guys, what a weekend!  It was incredible to see so many of you guys tackle this workout with such intensity this week (especially on Saturday!)  Let’s keep up the intensity next week for 13.2!

Scheduling/Programming update: For the next four weeks, we will make a few modifications to our program:

  • Thursday will be the first attempt at the CF Games Open WOD
  • Friday will be a programmed REST DAY/Open Gym.
  • Saturday will be our primary CF Games Open WOD day.
  • Sunday will have a programmed workout but can also be used to re-attempt the CF Games Open WOD.


Social this Thursday!


WOD 03 11 13

A. Back Squat 6 ×3 @ 82%  Start a running clock and squat every 2 minutes (0,2,4,6,8,10).

B. 4 minutes to perform as many strict pullups or chinups as possible (strive for no leg pumping).  Break up your sets anyhow.

C. For reps:

4 Rounds:

40 sec ME Wallballs (20/14, 10′)

20 sec rest

40 sec ME T2B

20 sec rest

40 sec ME Hang Power Clean (135/95)*

20 sec rest

*Adv: ME Hang Squat Clean (175/135)

Post times, loads, and comments.

13.1 Saturday Group

03 11 13
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6 thoughts on “03 11 13

  • 03 11 2013 at 9:02 am

    Yay!! Misty’s Max Effort Mondays are back!!

  • 03 11 2013 at 9:16 am

    The warm ups are my favorite. No pressure.

  • 03 11 2013 at 9:51 pm

    Was so happy to be back coaching!! thanks 430 for such a great class!!
    And congrats to Lorena on her T2B, i went up to her to tell her how nice her T2B were and she proceeded to tell me that it was her first time ever trying them!
    Did the Metcon after I got home from the box:
    A. did some oly lifting for strength
    C. Rx Advanced

    • 03 11 2013 at 9:58 pm

      You had better watch out misty. My numbers were close to you (but not as good). Like Kris said, “congrats mike, you are almost an elite female athlete!”. Welcome back. You’ve been missed 🙂

  • 03 12 2013 at 9:22 am

    Thanks Misty! beginner’s luck!

    • 03 12 2013 at 10:18 am

      No such thing Lorena! Sorry, but you are just going to have to deal with the fact that you are awesome 🙂

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