We're going to miss you, Kev!

"You only live once, but if you do it right, once is enough."

-Mae West

Above: The day has finally come, the Kev, is heading to Portland to attend law school next year.  If you didn't get a chance to say goodbye, Kev says, "Don't worry, I'll be back!"  We wish him all the best in Oregon and hope he continues to kick butt in CrossFit.  He will surely be missed, especially by me.  See you around the holidays, buddy!

Today's WOD from the mainsite:

Overhead Squat 1-1-1-1-1 reps
Front Squat 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps
*Try to increase the load on each of the fifteen sets.

30-day goals... check!

Above: As you accomplish those 30-day goals, I will be snapping pictures and posting it on the blog! I know there have been a few athletes already making their next 30-day goal!  Keep up the awesome work!

Updated F.G.B. 6 Heat Sign-ups:
NOTE: We will run 2 heats per 45-minute sesssion, and only 10 athletes per heat, so 20 athletes total for each session.  Make sure you come early and warm-up on  your own, because there won't be much time before your heat goes.  This also means you need to know the 5 movements prior to doing F.G.B.  The workout is given below:


“Fight Gone Bad!”
3 rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Heat 1 & 2 - 8:45am (2 spots left)
Zachy, Devin, J. King, Jamie, Kyle O., Jenna, Jade, Christian, Brie, Kim, Mark, Chris Ma, Shanelle, and Sam R.

Heat 3 & 4 - 9:30am (1 spot left)
Lai Lai, Jackie, TJ, Lin, Marsha, Bryan, Ken N., Joe, Liza, Dustin, Danny, Ronnie, M. Ballenger, Brandy, and Travis

Heat 5 & 6 - 10:15am (6 spots left)

Dennis, Ant, Peter, Bush, Janet, Linzy, Seth, Steve, Ryan, and Dominique

Yesterday's WOD Board: