There will not be a 7pm class on Wednesday.

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Work to a heavy Sumo Deadlift High Pull

As many rounds as possible in 20 minutes of:

2 Muscle ups
4 Handstand push-ups
8 Kettlebell Swings (70 lb./53 lb.)

Post loads and completed rounds to comments.

CONGRATULATIONS to RUMMY for placing 2nd in the Texas State Weightlifting meet!!!! Way to go!!!


I was in Houston a couple of weeks ago for a CrossFit Weightlifting Trainers Course, and Spencer Arnold joined our coaching team. Matt Bruce, a seven-time National champion, was also there. Matt is built like a tank and strong as an ox, and he can lift a ton of weight. Spencer and Matt got into an impromptu “snatch off” during lunch, and Spencer made the video below to analyze their lifts.

Both Matt and Spencer are great lifters, and it’s really interesting to see what subtle differences they have.

Snatch analysis, Spencer Arnold vs. Matt Bruce


Speaking of the Weightlifting Trainer Course, we are hosting a course here at CF7, October 18-19. You can register now for a spot!

This course will sell out, and the link is not yet posted on If you have any desire to go, now is the time to register!

Post thoughts to comments.

Tuesday WOD, January 21, 2014

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