7 rounds for time:
5 squat cleans
10 handstand push-ups

~All workouts are scaled to each individual's skill level~



Rippetoe on the safety of full squats
The Clean...[wmv][mov]

7 rounds for time:
200 meter sprint
5 dumbell snatches, each arm
5 GHD sit-ups or 10 abmat sit-ups



The Zone Diet combined with Crossfit = Fantastic results.... Read here

**Please note- Saturday's group wod will be at 0900 instead of 0930**

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


Camie working on her ring dips

Variations of the Ring Dip... [ wmv]