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Giving Thanks and Cleans, Pulls, Push Press & Burpees

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I was rolling out with a woman recently who said “I don’t think you have any cellulite, how did you do that?” This was a perfect lead-in for me to talk about function before form, and the merit of CrossFit. People come in our doors for every reason under the sun, to lose weight, to improve their health, to meet people, to get strong. We encourage everyone to focus on their work capacity, and that the rest will follow. We know, as CrossFit coaches, that this is the truth!


I give thanks that I work in an environment where people dig deep, and function guides us all to beautiful form. On Friday of this week I’ll have shoulder surgery, and am looking at a lengthy and painful rehab process. But I have all of you to inspire me, and for that I give thanks.





Friday’s WOD



-12 minutes to establish 3RM, hang power position, work from hips
– 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee)  heaviest possible, rest 60 sec.
– 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

WOD: 100 burpees for time

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