Tuesday, April 1st, 2014


Gorgeous Amanda & CutiePie Clarky!

Muscle-Up  5-4-3-2-1
Pistol  20-18-16-14-12
HSPU  5-4-3-2-1


  1. Strict Pull-Ups 10-8-6-4-2
    Stationary Dips 10-8-6-4-2 (B-boy assisted for rnd of 10)
    Strict Pistols 20-16-12-8-4 (ah! Wrong numbers..)
    Seated Shoulder Presses @ 53# 5-5-5-5-5
    Total time 24:43

    LOVE today’s body-weight WOD A LOT! Need to kill my fear of kick-up and handstand.. Thanks B-boy!!!

  2. 13:20 rx

  3. 26:26
    Pullups (some strict/some assisted) 10-8-6-4-2
    Dips on jerk boxes 10-8-6-4-2
    Negative pistols on 10#plate 5&5 each round
    Negative HSPU 5-4-3-2-1

    KB cash out

  4. Hey CFM,

    I just wanted to let everyone who doesn’t already know, that there is a social on this upcoming Saturday, April 5th at Saloon on 83rd and York! We’ve got a $40 Happy Hour from 7:30-10:30 which is optional. We are expecting to have a lot of crossfitters from other boxes showing up as well so let’s show up in force and have an awesome time. Outrageous woding outfits are encouraged.

    Hope to see you all there!

    Check out the link below to the FB event.


  5. @Jon – does that mean you’re going to wear a shirt and loose fitting pants?

  6. 3rd degree burn, Roberts. That just earned you one drink on me.

  7. Melissa TruHero says:

    A little Lulu humor: I’m sure some of you would be into this…and by that I mean Jon 😉

  8. 19:25

    5-4-3-2-1 strict pullups with chain
    10-8-6-4-2 ring dips
    20-18-16-14-12 strict pistols (finally clicked!)
    5-4-3-2-1 kipping HSPU no mat (also a first!)

    Great strength building wod–thx Brendan!

  9. Might have left my Rogue black RX rope (white handles) there somewhere–if anyone finds can you put in the lost and found or office? Thanks so much!

  10. I left my belt there last night, just thought of it now. I’ll come grab it later.

    Rest day!

  11. DonnaVasic says:

    Is there going to be twerking at the social? Just checking because twerking was all the rage with this group around the time of our last big social.

  12. 18:17 rx’ed. Lots of strictness happening. Very cool. Didn’t realize I could do strict muscle ups until today. Sweet. Back to sucking at this tomorrow.

  13. Meredith says:


    * subbed 20# chain weighted dead-hang pull-ups and regular ring dips for mu’s. So close to securing my mu’s…just need to work on positioning of wrists when transitioning.
    * hspu negatives for hspu’s
    * pistols as Rx

    Loved this wod…great strength training!

  14. juliavery says:

    Triceps still sore from 14.5…

    Worked on some muscle up transitions, then…

    Front squats

    Snatch balance – more like a push press + overhead squat, need to work on these…

    Back squats
    8(113)-6(133)-4(148)-4(158) – PR 4 RM!

    And Dara I’m pretty sure you got a double under PR today?!

  15. That’s right Julia–thanks to your rope and excellent cues I strung together 20 something! I think I could have gone on if only I could figure out how to breathe at the same time. Things to work on…

  16. amandajnz says:

    i stopped at 20 mins which didn’t exactly mean i ‘finished’ @ 20 min. everything was modified for me and it was such a great body strength workout which i completely lack, thus i need to embrace!

    Thank you for the great tips from both allison & brendan.

  17. johanna says:

    22:38 with mods
    5-4-3-2-1 pullups
    5-4-3-2-1 ring dips (mostly strict, then allie assisted, then red-banded)
    20-18-16-14-12 pistols
    5-4-3-2-1 allie assisted HSPUs

    thanks allie! you made my day! <3

  18. 14:04
    5-4-3-2-1 dead hang pull ups
    5-4-3-2-1 ring dips
    20-18-16-14-12 pistols. Heavily modified – plates, low box, prayer, you name it.
    5-4-3-2-1 hspu from tall box

  19. Modified city (smiley face)

    5-4-3-2-1 pull-ups with 20 lb chain

    10-8-6-4-2 ring dips with red band

    Pistols with box.

    Handstands with box.

    Glad that one is over

  20. 9:10 RX

  21. 18:36 rx-
    One leg gets lower than the other
    Strict MU

  22. Melissa TruHero says:

    16:49 all mods
    5-4-3-2-1 pullups with a little jump
    5-4-3-2-1 little jump ring dip negatives
    20-18-16-14-12 pistols from medium black box to small black box w/15# plate
    5-4-3-2-1 hspu with knees on tall black box

    Cash out: ab complex with t2b, plank holds, ab mat sit-ups

  23. Benjammin says:

    9:13 Rx

  24. ERIC S. says:

    Back Squat Strength day
    5 rep max
    355(4) Wasn’t sure I had one more rep in me so I was happy with the 4reps

  25. 16:25
    5 negative pull-ups
    5 dips with black band
    Pistols on 3 45# and 35# plates
    HSPU’s piked on red box

  26. NoMarlboros says:

    20:01… I will have Muscle Up’s one of these days….

  27. 20:00
    5-4-3-2-1 Pull ups with black band
    5-4-3-2-1 ring dips with thin red band
    20-18-16-14-12 pistols
    5-4-3-2-1 HSPU -knees on tall black box

  28. 20+ some.. first time trying muscle up’s, something to learn. Also modified pull ups, will have those one day!!
    Thanks for all the cues Allie :)

  29. very challenging class … 20 + mins, prob had about 1 more round. Everything was modified, but look forward to working towards improving! Thanks for all the help Allie!!

  30. Elisabeth says:

    Awwwwwww – Clarky!!!

  31. 8:20rx funnnnn.

  32. Vegas WOD-
    Strict Pull Ups (Used red band)
    Hang Power Clean 55 lbs

    Fun to the place out– super huge and fancy:)