Wednesday “Roland’s Bday WOD” 8/1/2012


  • New schedule starting August 6, 2012.
    2pm and 3pm sessions for Tuesday only are no longer available. No change to other days.
  • 31 Heroes WOD on Friday, August 3th
    All sessions. Sign-up at
  • Let’s cheer on our own athletes Genie, Vic and Mikey and wish them the best at this weekends Festivus Games!
  • CFL One Year Anniversary Party! – Saturday, August 4 (Only the 11am session for this day. No 12noon session)
    Celebration will commence immediately after the 11 AM WOD.
  • Battlefit West Competition Event – September 29. Open to all athletes!
    Registraton for pre-qualifications opens today. Only $5 to to see where you stand (Novice, Intermediate, Advanced & Masters-42yrs and above)! CrossFit LIVE is one of many gyms that will be hosting the pre-qualifications. For additional information, go to

7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Roland’s Bday WOD: 3 rounds for time

8x Burpees (Start and everytime you touch back wall)
3 point suicides (Sprint 100m, Broad jump 75m, Bear crawl 50m)
41x Sit-ups

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