12 10 13

Virtuosity is more than just skillful ability.

It is also character. It is how you treat your fellow classmates before, during and after a WOD.

It is how you cheer each other on, how you choose to be competitive.

Do you build others up when you compete with them, or do you tear them down?

Is it more about you winning than it is about you improving? Is the score on the board (and where it ranks) more important than how you got it? More important than what your form or ROM was like?

Is it more about who gets their pullups first? Who “deserves” their pullups the most? Or is it a shared celebration each time one of you graduates into the pullup club?

We are all successful because of the community. A community partly built on our shared blood, sweat, tears, ripped blisters and sore muscles, but a community founded on our character.

But communities are fragile, they are little ecosystems easily destroyed by a few actions, a few words, a few moments.

CrossFit isn’t just about stopping the clock the fastest, lifting the heaviest weight, or doing the WOD Rx’d.

It is each and every one of our jobs to help each other improve, be it the firebreather next to you or the person taking their first steps off the couch.

Are you doing your job?

-JournalMenu

Our HOLIDAY PARTY is this Saturday!

Start thinking about those 2014 goals!

Movement Screens this week!

New Athlete Profile!

WOD 12 10 13

A1. Bench Press (3@63%, 3@72%, ME@81%)

A2. Skin the cat (3 sets  of 1-3 reps.  Spend time on the rings if this is a new skill for you.  All reps should be done with precision and control)

B. AMRAP 12 min:

1 Rope Climb or (3/1) MU

10 Burpees

20 Double Unders

Alternate Rope Climbs with Muscle ups each successive round.

For Rope Climbs, scale to 10′ or accumulate 10 sec static hang on rope

For MU, scale to (15/10) total dips.

For DU, spend a maximum of 1 min/rd.

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