First Class



WOD 1/9/13

Press 5-5-3-3-1-1-1


3 Rounds for max reps: 45 seconds work, 15 seconds rest


Push Press (95/65)

Hollow Rocks

Russian KB Swings (55/35)


What are your goals for 2013 and how do you plan to achieve them? If you haven’t given serious thought about what you want to achieve in the next month, 6 months, and year send an email to and we can discuss your goals. Goals should be Specific, Measurable, Attainable, Relevant, and Time-Bound (ie I want to achieve this in the next 60 days). Having a goal to strive for will give you motivation to eat right and get in the gym and work hard!

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  • K Doubt

    85# 1 RM for skill work. PR by 10#

    207 reps RX for the workout. This workout was deceivingly hard! At first glance, it didn’t look too bad… But once I hit those push presses, it was done. Great workout tho! Fun rooster crew this AM!

  • Sheree Pierce

    I agree with Katie about the deceiving part. How long before we realize that those that LOOK easy are usually the hardest?
    I got 174 using 53# and now I wish I’d gone to 65#. Wouldn’t have gotten as many but would have RXed. I’ve got to learn how to play the game!
    Thought I was 5# UNDER my old strict press pr…and founhd out I was actually 5# OVER! (73#)

  • Scott

    There’s that ugly mug again. One good thing about that photo. I can lie and say I’m squat cleaning 300 lbs – and who’s to say I’m not?

  • Danielle

    haha Scott….that 300 lbs looks to be pretty smooth for you by the look on your face….I think you should add more weight. 🙂

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