WOD 06-26-2013

Squat Cleans 135/95#
Dead Hang Pull Ups

Skill: L-Sit 4-25 second holds. Put a 45# plate under your feet. Don’t let your feet hit the plate.

Have you seen the new banners at CFR? They explain what it takes to be successful at CFR. Make sure you take a look.



  1. Anyone else ridicu-sore? Or is it just me? Love it, strangely. Although my family laughs at me when I try to stand up.

  2. I am pretty sore. I think these squat cleans will be a good remedy.

  3. I’m tempted to skip my rest day so I can try those squat cleans!

  4. I fear you have a warped understanding of the term “remedy.”

  5. i’m so sore and have not been this sore in a while! solid workout kyle, going heavy overhead always gets me. 🙂 looking forward to 50% of today’s wod too. see you guys later.

  6. Joshua Putman says:

    I am super pumped for tonight. I was super pumped to workout last night. There may be something to this whole “eating clean”.

    Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle. When the sun comes up, you better be running. – FROM BORN TO RUN

  7. Jason Wallace (aka Deuce) says:

    Anyone know someone who may know someone who thinks they are man/woman enough to pick my kids up from school next year? We live on Saulter Rd, just behind Samford and the gig would be something like 2:30-6ish Monday-Friday maybe more.