Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

7×3 Front Squat

EMOM for three rounds:

1st minute: 15 Pull-ups
2nd minute: 15 Burpees
3rd minute: 15 Kettlebell swings (53 lb./35 lb.)
4th minute: 15 Wallballs
5th minute: 15 Box jumps
6th minute: 15 Sumo deadlift high pull (75 lb./55 lb.)

Post front squat loads to comments.


Thanks to everyone who came out to Skill Saturday! It was a great morning and many of you developed great skills!

Sidelined, Lindsey Smith


“PASSION”, by Burgener Strength Programs

Life is all about finding someone and something that you can’t live without. For me, lifting is more than just a sport; it is a way of life. Among numerous others, it has taught me that the odds don’t always match up, and when you have momentum at your back, the possibilities are endless.

People are always looking for the easy way out or how to become a champion without hurting, and I’m here to tell you that there is no such thing. Greatness doesn’t come by wanting, it comes by doing…it comes with virtuosity! Blood, sweat and tears is what molds champions. It is knowing that the next 10 years of your life is going to be painful, but not giving a damn because you are motivated and dedicated to the goal at hand.

Being half passionate or half committed will only get you half way. You must be willing to go through extraordinary measures to reach the top, whether it is in sports, work or life. How many times have you set a long-term goal and 2 months into it you lose your way? That my friends is not passion, it is a want! I challenge you to find something worth fighting for because when you do, it’ll set you free and you will thrive! It will give you an objective and no matter what life throws at you, that objective will not be compromised because failure is not an option.

Monday WOD, June 17, 2013

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