Front Squat 5×3
“Kettlebell Weight Test”
1 minute work/1 minute rest
Goal is 30 KB swings (53/35) during work set
If you fail during any set, row a 1k penalty after fifth round.
CHRISTMAS PARTY 12/5 AT ANGELA’S HOUSE! Check your email or the Facebook group for details. They’ll probably be somewhere around the gym too.
We had a great Friday here at CFZ with our biggest class yet: 23 people! Here are some highlights for those who couldn’t make it. There was more going on than tire flips, but my camera settings were all wonky, so those were the only shots not horrifically blurred out. Enjoy the rubber!
Despite the seeming insanity, things went rather smoothly.
Linda flipped tires for her first time in her first WOD. She went from being afraid to being a badass, all within a few minutes!
Nicole, attacking the big tire.
Even short people can flip the big tire!
Alise flipping the big tire with her husband Justin admiring in the distance.
It looks like Justin D’s about to hurl but… well, okay, he’s about to hurl.
Kristine even got into the Big Tire flips.
“Shhhh… be patient, my precious. You’ll get to hit the tire soon.”
That’s one thing most people don’t know about the Flash: he’s always vibrating.
When Paul gets mad at the tires, he starts to shift into a different dimension.
Alise, trying to take the title of “Ridiculously Photogenic CrossFitter” away from Carol B.
Thanks for a great Black Friday, gang!