American Open

Jared Fleming went 6/6 at The American Open this past weekend.  He also won best lifter, here are his lifts.


3 x 2 Push Press + 1 Split Jerk

With a partner:
30 Hang Power Clean to Push Press
1000 meter row 
20 Hang Power Clean to Push Press
600 meter row
10 Hang Power Clean to Push Press
400 meter row
*One person working at a time, can't do more than 10 reps at a time, 100 meters at a time on the row.

500 Club

Some big PR's today.  There are some guys getting close to the 500 club.  Here's the solo member at this point, Skip pulling 517lb.  A few girls approaching the 300 club as well!

Cool online row comp put on by Craig Howard of Diablo Crossfit.  Check it out and let us know if you're interested!


Deadlift 1RM

Wall Ball 10-20-30-40-50
Shuttle Run (15 meters up, 15 meters back)
Rope Climb 1-2-3-4-5
Shuttle Run