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Reminder: We still have a few spots open tomorrow's Olympic Lifting Seminar with USAW Advanced Level Coach Dan Bell from 10:00-2:00. If you need to learn clean and jerk and snatch to participate in all CrossFit WODs, this is for you. Register.

Taping your hands for pull-ups from CrossFit Los Angeles

WOD
For time:
20 Back squats (225/135)
40 Toes-to-bar
60 Kettlebell swings (70/55)

Strength
Push Press 3-3-2-2-1

"We hate it, but we love it," says Val (aka "Siren" on NBC's American Gladiators) about Fight Gone Bad. She joined us for a WOD last week and almost everyone set a new PR. Honorable mention goes to Terry for being over age 50 and scoring 284 - higher than every other participant! Does anyone know what the best 50+ Fight Gone Bad score is in the country?

Joe has dropped his Fran time significantly in the last two months. His latest PR almost breaks 4 minutes.

Brady was in a major accident, in a coma for 5 days, and had to relearn how to walk. Quite a story!

After a few months and much effort, Joe got his first muscle-up yesterday!

Cleveland's own Valerie Waugaman, known as "Siren" on American Gladiator, joined us today for a workout:

Mike, Luke and Steve learn to clean: