WOD 11/25

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.

Bent Over Barbell Row 10-10-10-10


21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Perform one gasser or rope climb after each set.


Inverted Barbell Rows – 3×10


Pot Roast

Thanks Jessica for another great recipe.  Only 11 grams of carbs for the whole dish.  Remember the Paleo Performance Challenge meets Saturday October 12 at 1:30.  We will be presenting new material about proper use of the right carbs for CrossFit performance.  All past participants are welcome to ask questions and share experiences.  You can…

SFG Instructor Course

The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong. No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course…

Why Thumbs Back and Knees Out. Or WHY Should You Care.

If you have ever been to CrossFit I35 and Xtreme Strength and Kettlebell you hear the words, knees out, thumbs back, butt back several dozen times during every class or personal training session. Following these cues puts your body in it’s most powerful position for increased work capacity and force production.  Increased work capacity and force production should be the number…