Friday ” Jeff C’s Bday WOD” 4/26/2013


  • There will not be a 12noon session this Saturday, April 27
  • Femme Royal Women’s Competition! Saturday, June 1, 2013
    Teams of 2 can compete in the Rx Division or Fun Division at Valley CrossFit. Only $125/team!
  • Rogue Runner Mud Run!! Saturday, April 27
    Join the CF LIVE! team. Our wave starts at 10am! Sign up by April 13 before the price goes up again!
  • 5K Friendly Dog Walk/Run on the Beach, Saturday, May 4. Benefiting the Leukemia & Lymphoma Society (LLS)
    Join CF LIVE! and sign up for this great cause. Box will be closed for this event.

Strength: Back Squat 3×3 (70%, 80%, 90% of 1RM)
Skill: Practice HSPU, HS Walks & HS Holds

Jeff C’s Bday WOD: AMRAP in 9 minutes

9x Deadlifts (m:155#/f:105#)
9x Hang Cleans