Five rounds for time of:
30 Sit-ups
25 Back extensions


Melanie is one of our new ladies at the gym. Welcome Melanie... Keep up the good work!

"Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success."-William J. H. Boetcke

~Today's class times: 0730, 0830 and 0930 only. Please be on time to the scheduled class, Thank you.~

Five rounds for time of:
Hang squat clean, 9 reps
15 ft Rope climb, 3 ascents (scaled to ability)


Mike working on his ring rows. Nice work!

Here are some video's of today's wod to get you pumped up....
CrossFit Vancouver WOD - video [wmv] [mov]
CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]