Box jumps again?!

It's been a tough week, I know. Conan O'Brien said this on his final Tonight Show episode:

"But if you work really hard and you're really kind amazing things will happen in your life"

You already know the deal. We are forging a physically and mentally tougher you. No struggle, no progress, right?!

Your choice.

WOD

"JACKIE"

for time:

1000m row

50 thrusters, 20kg

30 pullups

This workout is a "sprint". Go hard and fast each and every rep until your done.

OR

"CED IS DEAD" aka Cedric's Birthday workout

for time:

1 mile run

then 4 rds of:

27 k2e

27 burpees

27 wall ball shots, 20#/14#

27 kb swings, 24kg/16kg

27 double unders

Finisher:

1 muscle-up or progressions

1 handstand pushup or progressions

1 max vertical jump

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Sheena got her first two unassisted consecutive kipping pullups yesterday. Margaret finally got her rhythm down for her blue-band kipping pullups. We've had 2 people get their first muscle-ups this month and Brian wanted in on the fun. On Wednesday he joined the Muscle-Up Club:

Foundation CrossFit: Brian's first muscle-up from ABueno on Vimeo.
WED 27JAN2010

Congratulations Brian!

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GRAND OPENING ON SUNDAY! Normal 11am workout on Saturday.