WU: Stretch out; use the PVC to practice the push press and push jerk to develop proper muscle memory; Go through 15 push-ups, sit-ups, squats, burpees with perfect ROM;

WOD: “Happy Birthday Jacq”

10 rds for max reps of:

30 secs of Thrusters (75/55)

30 secs of Jumping pull-ups (rings at the bottom of your palm)

60 secs of rest

Post scores to comments

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Congratulations to Tullie (59 mins) and Cathy (1:00 hr) who finished the Peachtree run on Saturday in Atlanta. Awesome job ladies.

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Check out our blog being featured in the Affiliate section of CrossFit.com

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3. Life is too short to waste time hating anyone.

Abel's Zoned Breakfast in Cali!

WU: Stretch; do samson stretch for 30 secs on each leg; attempt full pull-ups; do a couple warm-up deadlift sets;

WOD: 400 m run; 

3 rds of: 15 K2E

15 Jumping Pull-ups; 

10 Deadlifts @ 1.5 x BW

400 m run;

for time

Post time, load, mods to comments;

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24 more days to go in the Nutrition Challenge! 

I know may people will use their 24 hour cheat period this weekend- Enjoy!

Send in your accountability sheets by email or in person this weekend. (apps@crossfitscars.com- this will go to me and Abel)

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Thanks Tullie for training with me for a whole year. Looking forward to you kicking ass again for another year.

WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all; 

SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;

WOD: “Dirty Thirty”

30 Box Jumps

30 Jumping Pull-ups

30 KB swings

30 Lunges

30 Knees to Elbows

30 Push Press (45/35)

30 Supermans

30 Wallball (20/15)

30 Double unders or 100 Single jumps

30 Burpees

For time; Do exercises in any order; Post time; loads and strategies to comments;

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Don’t forget to RSVP for the Picinic!