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New Foundations Classes start Nov. 14th


A.  6 min  amrap

12 Thrusters  #115/#75

9 toes to bar

6 box jumps  24/20

**1 min rest between A. and B.

B.    3 Rounds – (7 min cap)

20 Pull-ups

10 Burpees

  1. carl Reply
    Stretch. way to hit Cindy hard this morning. The Challenge really cleaned up your pushup technique for tremendous improvements in quality. Remember: Mechanics, Consistency, Volume. Good luck to everyone on today's WOD. Very challenging if you push the envelope on the Thrusters.
  2. Margo Reply
    Katye/Dave, didn't you make a paleo pumpkin pie last year that you liked? If you did and you still have the recipe, would you mind posting it? Thanks!
  3. Stretch Reply
    Thanks Carl - Really bummed about performance, the pushups just killed me
  4. carl Reply
    Stretchmeister. you're not listening. the QUALITY of your performance improved immensely on all three movements. The gains you'll get from that are much greater (and faster) than increasing quantity at the expense of quality. Crossfit Economics 101. Do I have to bang your head off a sink to get through to you?
  5. Stretch Reply
    Thanks Carl-appreciate the help

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