We certainly enjoyed our vist with Kevin from Rogue Fitness.  You are welcome back anytime!  HQ Wod is:  Clean and Jerk 1-1-1-1-1-1-1 reps. 

Alt WOD for those that do not have a damn good idea of what their three rep max is as follows:
5 Rounds for time
7 Bear Complex
10 pull ups.

Check out the video on barbell bears here Bear Complex WOD…[wmv][mov]

Burpee Challenge day 41.

Share on Facebook


  1. Kathy Hagler says

    Hope everyone has a great thanksgiving week… Hicky has another fight coming up december 13th saturday. Tickets are available at gym.. 30 for general admission and 60 for ringside.. All ages welcome, we would love everyone to come see Hicky fight one more time before her adventures begin worldwide.. Reserve your tickets now.. Money is to be collected by Dec. 12th..Thanks in advance, Hagler

  2. Great job 10am group.
    Word of caution, milk is always a bad choice of drink prior to a CrossFit workout. I think somewhere in between round 3 and 4, I felt my breakfast coming up. Anyhow, glad to finish the workout.
    Kim, thanks for coaxing me into doing the Bear Complex.
    Hope everyone has a great weekend.