WOD 10-17-2010

AMRAP 20 min.
You choose the weight
12 Snatch Grip Deadlift
9 Hang Power Snatch
6 Overhead Squat

WOD or Treat this Saturday. Event Starts at 6:00 pm. Bring some food and a beverage of your choice. Come in costume to participate in the WOD.

Rebellion Strenght classes are starting soon. If you are interested in participating please let me know. I am only offering 6 spots. This will be open to both CFR members and non members. See me for prices and schedule.


  1. The Brain says:

    I call DIBS on one slot for strength classes! Also, we choose the weight for this? How does that work? What’s the goal, more weight or more rounds? If I did just the bar I’d feel like a wuss but I’d get a lot of rounds in…

  2. Count me in for strength class as well, as long as it’s not at 5:30 in the morning.

  3. Man, hate to miss this WOD – looks cool. Josh, I’ll be in Chicago the rest of this week, so if you think to do the BTWB postings, have at it!

  4. I’m interested in the strength program. I’d like to hear more about it first, time, etc.

  5. I’d like a little more information on the strength classes as well…thanks.

  6. Brain, I think the idea (as usual) is to challenge yourself so I don’t suggest you just lift the bar.
    Maybe we need to change your nickname??? j/k 🙂
    Phil, I can assure you the strength classes will NOT be at 5:30 am. Kyle is still deciding, but they will probably be later in the evening like 6:45. That’s not written in stone. Just trying to give you guys an idea and Kyle is at a conference today so I don’t know that he’ll be able to comment.

  7. Count me in on strength classes.

  8. Chuck Vann says:

    Hold on a damn minute here! You guys have dibbed up all the spots and dont even know the price. What if its $4000 a class. Oh! Too bad. You’ve dibbed. In some countries that’s as good as a contract.

  9. That’s a good point. I’ll make sure Kyle realizes he can charge whatever he wants now 🙂

  10. P.S. Girls, dont let the guys get all the spots and start kicking our tails! This is for girls too. Remember how strong Cori got before Regionals? This was the strength program Kyle had her on.

  11. Kyle Deneke says:

    Same weight for all three movements. Pick a weight you can handle for the WOD as a whole.

  12. I’d like to know more about strength class…

  13. long-lost-cfrer jackie says:

    okay, i’m going to ask the question on most girls minds in regards to the strength class… is this going to make me bulky?????????????

  14. Ditto what Jackie is asking…Strength is good, bulky, not so much.

  15. No, it will make you strong. And a better crossfitter.
    Strong does not equal bulky.