September 9

All right, CrossFit CLE… Where the hell is everyone hiding? We know the holiday weekend just passed and summer (if you can even call what we've had this year a summer) is slowly coming to an end, but that doesn't mean everyone can disappear all of a sudden and start slacking on your training! If anything, you should use this time to train harder, eat better, get stronger, and step it up. After all, now that summer is practically over, what ELSE are you going to do with your lives? No more bar-b-q's, pool parties, beach outings, gallivanting around, vacationing, or whatever the hell has been keeping you out of the gym!

OK, enough of the guilt trip/lecture/motivational ranting for now -- hope to see all of you this week, ready to train and put some hard work in!

** Update in WOD programming: For the next couple of weeks, we decided we're going mix it up a little and deviate away from the "Girls and heroes" theme. Upon his return, Coach Carl will inform you if we will resume the "Girls and heroes" theme to close out the month of September. Until then, expect some serious ass-kicking and a variety of new work outs.



Buy-in:
Run or row 800 meters
Group Burgener warm-up

WOD:
"Games 2009 Chipper"

15 Squat Cleans (155#/100#)
30 Toes to Bar
30 Box Jumps (24 in/20 in)
15 Muscle-Ups (10 for women)
30 Push Press or Push Jerks (40# DB/25# DB)
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 ft. Overhead Walking lunge (45# Plate/25# Plate)

Cash Out:
Stretch
Go home ... If you came, you deserve it!