I first want to thank the great guys over at US CrossFit for supplying the above banner. Those guys are responsible for training some of the finest and fittest men on earth. Navy SEALs.  Good on em!

Damn am I stoked to be back here. Of course I miss you guys but I wont lie, I miss training! I miss my butt being kicked. I miss the taste of lactate acid seeping into my mouth. I miss the feeling of just having accomplished something that took me to the brink and back.  I guess youd have to be a CrossFitter to understand.  

I think this is going to be a great class tonight. We should have a few people back including Chip, and Ron deuce. 

Heres a video of OPT one of the best CrossFitters on the planet. This guy is the definition of commitment. 



-Widow Makers. (20x back squats. You guys know the drill. 5-10# increase if you nailed all 20 reps from monday. If not take off 5-10# if you missed more than 4 reps. If only 1-3 reps than keep the weight the same)


10 minute rest


For Time:

-Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Should be a great WOD. 

See you all at 4:30.

P.S. I get the keys to the new place on Sunday. So I will be busy doing the buildout all next week in time for our first WOD next saturday.  Let me know if you have nothing better to do and want to help out 🙂 Any and all help is appreciated.