warm-up:
3×3
Power Clean
Hang Power Clean +Front Squat
Squat Clean + Pushpress

Strength:
Power Clean + Jerk
5.3.1.1.1.

WOD:
1.2.3.4.5.4.3.2.1.
Squat Clean
Strict Ring Dip
50 m sprint

TEAM
We all do it. Walk in, throw your keys in the locker, walk up to the white board and start looking at everyones times and weights. “Where did I finish?” “How much did everyone else lift?”

One of the great things about CrossFit is the ability to compete day in and day out. You push yourself harder knowing that everyone around you is doing the exact same thing. We can all benefit from competition. The intensity, the accountability, the drive to be better. Everyday we’re here we are competing. Sometimes against our teammates, all the time against ourselves.

I say teammates because that’s what we are, a TEAM. We all train together, regardless of the times you come in. We do the same work, suffer together, succeed together. The great thing about the competition in here is that not only are you raising your own game, but you’re raising the game of all those around you.

It’s infectious. It spreads from one person to the next. When you give 100% the person next to you will give 100% and the person next to them will give 100%. And it makes all of you better. That’s what CrossFit is about, Improving.

Improving yourself. Improving those around you.
Challenging yourself. Challenging those around you.
Competing against yourself. Competing against those around you.

And remember at the end of the day, you did it together. You brought out the best in the person standing next to you. And they brought out the best in you.