Clockwise from top left: 1/Errol being pursued by a blurry man with a med-ball. 2/Torso model #2 demonstrating extreme bar-levitation technique. 3/7:30 crew getting ready to run. 4/ Group Foundations after Navy Seal – Errol broke them. 5/Peter considers his options after a lot of deadlifts. 6/ New-comer, Jag, working up his deadlift. 7/Hobo doing everyone’s favourite. 8/New-comer, Alim, making easy work of the deadlift~double-under WOD.

Don’t forget to squeeze in a workout this weekend. 9AM and Noon Saturday and 11AM Sunday.

We spend a lot of time at the gym discussing what you are putting into your body to optimize health, performance and recovery. I came across this article the other day. A great diagnostic indicator on where your current health is at. After reading it, you will agree, poop is the sh1t!

Today is a “Rest Day”. After that last wave of WODs, you can use it! Here are your choices:

Day 1

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Day 2

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Day 3


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.