One bar is all you need

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (just 2 slots left! only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)–11 slots
James “OPT” FitzGerald, Oct 2 @ 8am–6 slots
R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd
Saturday 100828
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time to comments.

Ghee: A lovely fat
Eating Peruvian food (including offal & guinea pig!)
We’re in this together, you guys

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options, courtesy of CrossFit BrandX:
    Big Dawgs
    as Rx’d
    Women – 55#
    Pack
    21-18-15-12-9-6 and 3 rep rounds of:
    Sumo deadlift high-pull, 55 pounds
    Push jerk, 55 pounds
    Women – 30#
    Puppies
    15-12-9-6 and 3 rep rounds of:
    Sumo deadlift high-pull, 10-25 pounds
    Push jerk, 10-25 pounds
    —————-
    This should be a short, quick workout. Be sure to scale accordingly.
    Here’s times of the top CFers who already did this WOD: Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs).

  • Sara

    Big props to Ronica for winning her 4th pro fight last night in Delaware!!!

  • jenn

    9:28 Rx

  • Court

    Whoo Hoo! Yay Ronica!

  • derrick

    9:57 rx’d. way different doing this workout at my regular gym. definitely not the same environment…

  • Mike K

    6:19 rx’d
    Congrats Ronica!

  • http://Http://Billionsburg.com Luke S

    7:50 Rx. Too many reps.

  • Eric

    12:24 rxed

  • http://Www.crossfitnyc.org Craig P

    8:52 rx.

  • Steve S.

    8:41 rx

  • Hari

    14:57

  • Emily

    it’s good to be back at the box!
    did some substantial scaling today to work my way back into things/make sure i don’t re-injure my shoulder…
    21-15-9-3 @ 31#
    5:22
    shoulder felt good. no clicking!! we’ll see how things feel tomorrow. :)

  • kj

    First time with a barbell in too long!
    14:26 w/ 42#