Run 1.5 miles at 90% of your best time for this distance.

Post time to comments.

Great website for nutrition info Marks Daily Apple

Coach Clayton teaching the front squat.

WOD:

"Friday Night Lights"

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

• A touchdown is scored when a three man team completes 60 wall balls (M:20#/W:14#) and 60 burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 200m run for the extra point
• A field goal is scored when the three man team completes 30 thrusters (M:75#/W:55#) and 60 box jumps (M:24"/W:20"). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Post team members and scores to comments.

Football is like life -- it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
Vince Lombardi

For those who were not able to do yesterday's WOD for one reason or another do yesterday's WOD.  For those who did yesterday's WOD it's "coaches choice".

“I disapprove of what you say, but I will defend to the death your right to say it.”

—Voltaire (1694-1778), writer, satirist, author, humanist

CORE STABILITY

~Courtesy of SoCalSC

Strength: 5x5 Dead Lift (add at least 10lbs to last time)

WOD:

10!  (10-9-8...1) for time of:

Burpees

DB swings (40/20)

Post times to comments

ATTENTION EVERYONE: Please email what class you are picking since our closed class schedule starts Dec. 1.  Email ASAP to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Check out this story about how proper nutrition and fitness helped save Coach Hans' life.

Paleo+ CrossFit: It might save your life.

Strength: 5x5 Back Squat

WOD: 20-15-10 reps for time of:

Pull ups

Push Ups

Post Times to comments

Full hip extension is critical while performing the Clean.

Rest or make up a work out you missed.

'No Time To Exercise' Is No Excuse

"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.
"
-Eleanor Roosevelt (1884-1962), U.S. First Lady, diplomat, human rights activist

WOD:

Run for 15 min at 85-90% pace.  Cover as much distance as possible.  Record distance to comments.

“Security is not the meaning of my life. Great opportunities are worth the risk.”
—Shirley Hufstedler
(b. 1925); lawyer, 1st US Secretary of Education

Runners Train Less and be Faster

~Thanks CFE for originally posting this link.

Now this is a box jump!

You all can thank Bart for this one.  NO CLASS TODAY.

WOD: "Bart said..."

3 Rounds for time of:

B is for Burpees 15

A is for Abs 1 min front plank hold

R is for run 400m

T is for Tail (rear end...) 15 steps walking lunge each side.

Post times to comments.

“Life is a series of experiences, each one of which makes us bigger, even though it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and griefs which we endure help us in our marching onward.”

—Henry Ford
founder of Ford Motor Company