THURSDAY 130725 

15 foot Rope climb, 5 Ascents
95 pound Clean and Jerk, 5 Repetitions
15 foot Rope climb, 4 Ascents
115 pound Clean and Jerk, 4 Repetitions
15 foot Rope climb, 3 Ascent
135 pound Clean and Jerk, 3 Repetitions
15 foot Rope climb, 2 Ascents
155 pound Clean and Jerk, 2 Repetitions
15 foot Rope climb 1 Ascent
165 pound Clean and Jerk 1 Repetition

Note: Athletes may substitute 15, 12, 9, 6, 3 repetitions of STRICT Pull-ups for the Rope climb or double the repetitions for Ring Rows or Jumping Pull-ups. Women’s Clean and Jerk weight is 65lb., 75lb., 85lb., 95lb., and 115lb. Other weight and skill modifications, to include Kettlebell Clean and Jerk and instruction on Rope climb technique, will be made available in the gym.

Greg and Jason following an epic WOD battle


Two Great CrossFit quotes to consider today:

“What a wonderful world it is to share with people that are of the mindset that anything that’s worth achieving will come with a substantial sacrifice and commitment with blood, sweat, tears, and other bodily fluids.” – Greg Glassman, CEO/Founder of CrossFit

“It’s always fascinated me that the lessons we learn in the gym, such as discipline, honesty, integrity, perseverance, those work great in the gym; but more importantly they radiate outward into every other activity the Athlete’s do. And so yes, this is a phenomenal physical fitness training program, but this is also mental training. This is training for life. And so, CrossFit literally makes better people.” – Greg Amundson, “Original CrossFit Firebreather” and author of the book Your Wife is NOT Your Sister.


CrossFit Founder Greg Glassman, along with Greg Amundson and our very own David Millar, are interviewed during an episode of ReasonTV and Fast Magazine. Our gym, and many of our Athletes, are also highlighted in the video. This is a must see video. Watch the video [here].


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