Does that photo look a little familiar? Yep, we rolled out the Row/Frog Complex WOD again this past Saturday. Gotta say, Ty looks far sexier this year despite wearing the same shirt. Hats off to Happy Matt, CrossFit Mama, Jen, Champ, Cap’n Kirk, Corporal Jesse, Eve, Bonnie Mac and Erika for coming out at 9AM and beating this WOD up!

Hey! Hope you had a great weekend. We’re looking forward to seeing you at the gym!

A few things on the menu. First of all, who is this guy and why does he think his gym can best ours in a competition?

Stay tuned folks! Marco (owner of CrossFit Overdrive in Richmond) and I are cooking up a friendly competiton between our gyms. We had a friendly home and home back in December and we are very excited about doing it again. More details to come, but this event will be open to everyone! Not just firebreathers! Whether you are 1 week out of Foundations or picking up 225lbs with your teeth, we’re going to have something for everyone.

I’ve had a few inquiries as to whether we are ordering any more shorts any time soon. I’d love to! Yep, the same that Casey is wearing in the photo above. (wtf?!?! how did Marco get into this picture too?) I need to know who wants some. We need to have a minimum of 24 shorts to place an order. $60. Text me (604 340 2978) or email me if you are interested. I need your waist size to. (Shorts come start at 28 and go up to 40).

Today’s Workout

Gymnastics Warmup

10 V Outs
5 Pull Up in L Hangs
10 Ring Straight Arm Press Outs (of course, all this ring work is scalable!!!! )
5 Bar Pull Ups from dead hang

Option A
Strength: Squat 3X5 (add 5 to 10lbs from last weeks squat)
Press 3 X5 (add 5 pounds to last effort)

Option B
2 X 800m Run, 3 minute rest between rounds



25-20-15-10-5 Kettlebell Swings (25)
5-10-15-20-25 Wall Balls (10-14)
i.e Do 25 KB Swings, then 5 Wall Balls, 20 Kb Swings, 10 Wall Balls and so on and there forth.

Performance & RX

25-20-15-10-5 Kettlebell Swings (53, 35)
5-10-15-20-25 Wall Balls (20, 14)
i.e Do 25 KB Swings, then 5 Wall Balls, 20 Kb Swings, 10 Wall Balls and so on and there forth.