Congratulations Dubbs! Dubbs finished his Half Ironman on Sunday which turned out to be about 7 and a half hours of continuous exercise. CRAZY!! He swam like a champ, battled 25 mph winds on the bike, and finished with a grueling half marathon. I'm very proud! We are taking a couple days off but the WOD's keep coming. Here is a good one from earlier this week:




Robbie AMRAP of:

• 10 sumo deadlift high pull with (m) 75 lbs (f) 45 lbs
• 10 muscle ups or 20 pull ups
• 10 ring push ups or 20 push ups

If you want to challenge yourself even more you can try incline push ups. Put your feet on a chair instead of the floor. This will increase your range of motion making the push up more difficult because your body has to travel further. Make sure your chest touches the floor no matter why style of push up you choose. No half push ups!

What do you think "AMRAP" means? Think about it. I'll give you a clue: it describes quantity. Okay, now I'll give you the answer: As Many Rounds (or Reps in some WOD's) As Possible. Study up on your CrossFit vocab if you want to be a true CrossFitter!

WOD

It's race weekend for Dubbs and I! It's really Dubb's day as he will embark upon one of the most grueling endurance adventures of all... the Half Ironman. Little Dubbs's body will cover a total of 70.3 miles: 1.2 mile swim in the Thompson Memorial Park Pond, a 56 mile bike through South Miami, and a 13.1 mile run through the Miami Metro Zoo. I am doing half that thanks to Juan Mendoza and the fact that he had his head up his ass while driving through Markhem Park just a few weeks ago. We have been tapering this week... hopefully you have been WOD'ing. Here's the latest from SFCF....

WOD 5 rounds

• 2 minutes rowing
• 1 minute rest
• 2 minutes max rep Front Squats. Men: 95lbs Women: 75 lbs
• 1 minute rest

Aw Snatch!

WOD

10 minutes - max rep Snatch
10 minutes rest
10 minutes - max rep Snatch

RX Men - 85lbs
RX Women - 55lbs

Add up your total reps for your score.

Nat, here's a video of your girl Sage demonstrating the Snatch.
http://media.crossfit.com/cf-video/cfj-nov-05/snatch.mov

Here is a link to a video of Coach Burgner breaking the movement down and going into a lot of detail. It's long but very helpful. If you want to master the Snatch the drills in this video will get you there. Watch, practice, watch, practice, watch, practice...
http://library.crossfit.com/premium/video/CrossFitJournal_BurgPatSnatch1.mov?e=1257432695&h=72bac059635ef1af2bd9c8be5507c11f

Burpees

Yes, just Burpees. Everyone's favorite! Right? Here's a brief history of the Burpee from Wikipedia, just for fun:

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate Burpee fondness for martial exercises”. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

Thanks A LOT Lt. Burpee. Actually we can thank him, burpees are arguably the best exercise to improve muscular strength, endurance, power, bone density and overall definition. And they require very little space and zero equipment - no excuses! So knock out 125 today as fast as you can and you will be a better person for it. Promise.

WOD
125 Burpees for time

Times from SFCF:
Female:
1. 18:22
2. 16:37
3. 17:29

Males:
1. 15:55
2. 18:20
3. 18:26

Push Pull!

I love this kind of WOD. It is extremely challenging in both strength and endurance. This WOD involves the Rower so if you don't have one try to figure out an exercise that simulates rowing in some way. The primary movement of rowing is pulling but you also use your legs. Sumo Deadlift High Pull is what the Crossfit site recommends as a sub. You will have to determine your own weight - you'll be doing this exercise for 3 minutes at a time so it should be heavy enough to be challenging but light enough that you can keep your heart rate up for 3 minutes. Another Crossfitter recommends doing light weight, hi rep cleans with a full squat to better replicate the "i just got off a c2" feeling. It's up to you.

WOD
Keep the clock running.
5 rounds of:
3 minutes on the rower (or substitute sumo deadlift hight pull or cleans w/full squat)
3 minutes of Push Press (or Push Jerk, whatever you need to do to get the weight overhead)
Women: 75lb, Men: 95lbs

In total this is a 30 minute workout. I got 102 Push Jerks and over 3300 on the rower. Can't remember exactly.

Death by Pull Ups and Tabata Plank

Start the clock. In the first minute do 1 pull up. In the second minute do 2 pull ups. In the third minute do 3 pull ups... and so on and so on. Do not stop the clock. Your rest period will get shorter and shorter as you progress. Obviously it does not take one minute to do one pull up but you have to wait until the clock hits 2 minutes before you start your next set. Get it? When you get to the point where you can't complete the pull ups within the minute you are done. You can stop and start within the minute to get all your pull ups in but you cannot go beyond the minute time limit.

Dubbs got 13 rounds... meaning he did 1+2+3+4+5+6+7+8+8+10+11+12+13 pull ups. Damn! I got 4 1+2+3+4 (boo). But I didn't use any assistance so I guess I'm getting somewhere.

Tabata Planks
Total Time: 14 minutes
20 seconds "on" (get in plank position and hold) 10 seconds "off" (rest)
for a total of 14 minutes. Yes, it's a long time but just remember - anyone can do anything for 20 secononds!

Crossfit Endurance
Swim Bike or Run
3+ Hours After WOD

For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Threesies

Nat, I like this one for you because there is running involved but you can do it in your backyard or front yard w/in close proximity to a baby monitor. RUN HARD people! You want to get the most out of each set of 3 minutes. The results you see in your body are directly related to the level of intensity of your workout and YOU have total control over the intensity. The workouts won't fail you but it is possible for you to fail yourself if you are not giving it your all!! This workout is only 9 minutes of work so make it count or don't bother!

WOD

• 3 minutes: Suicide Run, as many rounds as possible
• 2 minute rest
• 3 minutes: Wall Ball, as many reps as possible
• 2 minute rest
• 3 minutes dead lift: RX for women is 185, men I think is 225? I only did 110

If you don't have a wall ball you could substitute with thrusters, women using 45lbs, men using 65lbs

What is a Suicide Run? Mark out a stretch that is about 50m or so. Start at one end, run 1/4 of the way, touch the ground and run back to the start, touch the ground. Now run 1/2 way, touch the ground, turn around and run back to start, touch the ground. Run 3/4 of the way, touch, turn, back to start. Run the entire way, touch, turn, back to start. This is one round. Make sure you touch the ground at each point - 1/4, 1/2, 3/4, full length, and every time you get back to the starting point.

"Not That Bad"

You're going to want to get real cozy with the number 50 for this WOD. Yes, 50 is a lot of anything so you better get over that fact ASAP and enjoy the cardiovascular intensity of this workout.



WOD

• 8oom run
• 50 Burpees
• 800m run
• 50 thrusters (women 45lbs, men 65lbs)
• 800m run
• 50 box jumps
• 800m run

Cindy

Happy Birthday Nat! You get a rest day today. Everyone else gets to do Cindy.

Three beautiful basic movements... the pull-up, the push-up, and the air squat. For the pull-up: make sure your arms are fully extended in the hang position and your chin goes above the bar in the pull position. Your rep does not count if you do not fully extend or clear the bar. Use assistance if necessary. Push-ups: chest to the floor, arms fully extended when you come up. Do knee push ups if you can't do a full push-up properly. Air squat: Chest out, butt back. Your butt should be below your knees in the down position and then stand all the way up. Here is a video of that one:

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

If you are good at pull-ups with no assistance you can start do the kipping pull-up. This will help you do pull-ups faster using the momentum of your body which means more pull-ups in less time. Watch the following two videos:

http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.mov

WOD • Cindy
as many rounds as possible in 20 minutes

• 5 pull-ups
• 10 push-ups
• 15 air squats

I did 14 rounds with a red band for assistance on the pull-ups. Have at it!

Grace

This is a great day to practice your Clean-N-Jerk... because that is all this workout consists of. Practice the movement during your warm up either with a broomstick, PVC pipe, or unweighted bar. You are starting in the "power position" meaning you start with the weight on the floor with your body in the squat position. Click on the link below for a refresher course in the Clean-N-Jerk. This is considered a "Heavy Day" meaning you should be really pushing yourself to the limit in weight order to increase your strength which will in turn allow you to generate more power in later more complex workouts.

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

WOD • Grace

• Clean-N-Jerk 30 reps for time
• RX Men: 135 lbs
• RX Women: 95lbs

I did 75lbs in 6:30. Dubbs did 135lbs in 10:30.

Tomorrow is a rest day. We are all on different schedules but you should be doing three days on, one day rest. Letting your muscles recover from workouts is very important!

Helen is a "Benchmark Workout". Make sure to time yourself so you can compare it to your time the next time you do Helen.

WOD • Helen
Three rounds for time:

• Run 400 meters
• 21 Kettlebell swings - Women 1 pood (=16kg = 35lbs) Men 1.5 pood = 24kg = 53lbs
  
• 12 Pull-ups

Fran

Today's WOD is Fran... or you can do it in reverse and call it Narf.

Also, I've stopped posting links to the exercise demos. Do you want me to resume the link postage or are you able to figure everything out?

Crank it out, rememer most of these WOD's are for time!

Fran

• 21 - 15 - 9
• 95 lbs thrusters
• Pull ups

SFBB Top Athletes

Females:

1. 11:42 RX
2. 8:36 Red band pull ups
3. 16:43 Red band pull ups

Males:

1. 3:25 RX
2. 5:24 RX
3. 6:40 RX

Badger

This is a beast of a WOD. I did it a couple months ago and it was the hardest WOD I had done up to that point. I will try to find my time. There is a cut off for this WOD. If you are not done in one hour you have to stop.





WOD: Badger
Three rounds for time:

• 30 squat cleans 95# / 65#
• 30 pull-ups
• 800 meter run

Here are the top times from SFBB. Dubbs was #3 for the men. Go Dubbs!

Females:

1. 44:05 RX
2. 41:00 Red band pull ups
3. 54:30 Blue band pull ups

Males:

1. 27:14 RX
2. 39:45 RX
3. David W: 41:43 RX

The Mean 15

I was back in the game... and then out again due to the flu. I think someone is trying to tell me something... RECOVER... FOR REAL! Anyway, I will make my second comeback very soon.

Watch your form on the deadlifts so you don't hurt your back. Keep your lumbar curved and your butt out. Don't round your back! Remember, this WOD is for time so power through it! I've posted the top three times from SFBB for men and women.

WOD
3 rounds for time

• 15 deadlifts 155lb men / 115lbs women
  
• 15 burpees
• 15 dumbell thrusters 25lbs men / 15lbs women (weight per dumbell)
  
• 15 pull-ups

Top times from SFBB:

Females:

1. 16:30 RX
2. 14:11 Red band pull ups
3. 15:39 Blue band pull ups

Males:

1. 7:36 RX
2. 14:04 RX
3. 23:1 RX

TT 1 Mile

TT stands for "time trial" which means "see how fast you can do it". You are racing against yourself. If you have not done a one mile time trial yet, this will be a good benchmark. If you follow the program you will see your Time Trial results improve over time.

You may have also noticed that I started including the endurance WOD. You should always do the main WOD, the endurance WOD is optional depending on what your goals are. I do the main WOD at 6am and the Endurance WOD sometime after 6pm. We are on a 3 days on, 3 days off schedule. I will start posting the rest days as well... maybe with some fun nutrition facts or word of encouragement! Fun!

WOD

• 1 mile TT (running)

recover

• max push ups - 2 minutes
• max sit ups - 2 minutes
• max air squats - 2 minutes

Focus on your form. Push ups - chest to the ground. Sit ups - shoulder blades to the ground, head to knees. Air squats - your butt should go down to about 12" above the ground (below your knees).

Endurance WOD

"10x's Repeats"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim: 2x6 min, Rest 2 min Between intervals
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

I Will Not Quit

I LOVE this picture because it is something that I could just not have pictured in a million years if it hadn't actually happened.... MOM IS RUNNING!! And mom, you look really good doing it! Nice form! Not only did Mom run 5k (3.1 miles) without stopping, she did it after biking 10 miles and swimming 400 meters. How did she do it? She set a goal and DID NOT GIVE UP!! We are so proud of you mom... this WOD's for you!

WOD

• 100 pull ups
• 900 meter run
• 100 push ups
• 900 meter run
• 100 sit ups
• 900 meter run
• 100 air squats
• 900 meter run

Endurance WOD

3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.

5's Feel The Burn

I am posting this WOD from a room overlooking the ocean at the Fountainbleu... ahhhhhh. So, not my computer, therefore no fam photo for the moment. 

WOD

5 rounds for time
- 555 meter row or 500 meter run
- 55 squats

Do it to it!

Staying Power

Well fam, today is the last day of voting for the "fittest person of the year contest". Thanks for voting and for spreading the word. I know I can always count on you for support!







WOD
one round for time

• 30 pull ups
• 400 meter run
• thrusters (m) 95 pounds (f) 75 pounds, 21 reps
• 800 meter run
• thrusters (m) 95 pounds (f) 75 pounds, 21 reps
• 400 meter run
• 30 pull ups

Thruster Video:

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov

Top 3 SFBB Females:
1. Lisa S: 21:53
2. Julissa L: 22:40
3. Valerie P: 26:00

Top 3 SFBB Males:
1. Steve W: 11:53
2. Jesus G: 18:41
3. Greg T: 18:54

WOD

Dubbs crushed this WOD in 8:57. He also found out that he only has 10% body fat. What a freak of nature.

If you do not have a kettlebell (kb) you could always follow mom's lead and fill your purse with freakishly large cucumbers (cp) as a substitution.




WOD
30-25-20-15-10-5

• 30 kettlebell Swings (KB) (m) 24 kg (f) 16 kg
• 30 sit-ups
• 25 kB
• 25 sit ups
• 20 kB
• 20 sit ups
• 15 kb
• 15 sit ups
• 10 kb
• 10 sit ups
• 5 kb
• 5 sit ups

Need Ups!

Nat, I know how much you love burpees so this WOD is for you. Please note: you will be doing jumping (vertical) burpees today instead of regular burpees... hence the name of the WOD. By the way, sorry I haven't been posting the warm ups but I haven't been going to the gym because of my injuries. You can always do the standard crossfit warm up which is:

Standard Crosfit Warm Up:
3 rounds of 10-15 reps of:

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds. Explanation is below)
• Overhead Squat with broomstick
• Sit-up
• Back-extension (If you don't have access to a back extension machine I would recommend doing dead-lifts with just the bar or a broom stick to warm up your back.)
• Pull-up
• Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. If you don't have bars for dips use a bench or coffee table. Turn your back to the table, hold the edge and extend your legs out in front of you.

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.

This warm up can be found at www.crossfit.com under FAQ's.

WOD

Six rounds for time:

• Run 400 meters
• 25 jumping burpees

Place a bar or an object that is a between 1-2 feet above your reach. That will be your target when doing the jumping burpees.

I Can't Feel My Legs

I was sorry to have had to miss this WOD, I heard it was a good one. I'll be back in the game soon enough! Enjoy...







WOD
800 Meter run
Front Squats:30
Push Ups: 25
Front Squats:20
Push Ups:25
Front Squats:10
Push Ups:25
Front Squats:5
400 Meter run

Men: Front Squat Weight: 75 lbs
Women: Front Squat Weigh 45lbs

Find Your Happy Place

Warm up by practicing each of the following movements with the bar: Push Jerk, Hang Clean, Dead Lift. In this workout you will be completing as many reps as possible for 3 min, then 2 min, then 1 in, then 30 sec.



WOD

Round 1
3 minutes Push Jerk
30 seconds rest
3 minutes Hang Clean
30 seconds rest
3 minutes Dead lift

2 minute rest

Round 2
2 minutes Push Jerk
30 seconds rest
2 minutes Hang Clean
30 seconds rest
2 minutes Dead lift

1 minute rest


Round 3
1 minute Push Jerk
30 seconds rest
1 minute Hang Clean
30 seconds rest
1 minute Dead lift

30 sec rest

Round 4
30 sec Push Jerk
30 seconds rest
30 sec Hang Clean
30 seconds rest
30 sec Dead lift

DONE!

MAX Overhead Sqaut & Front Squat

Today you will find out what your max weight is for the Overhead Squat and the Front Squat. Start with the Overhead Squat and start by using just the bar. Add weight little by little and do 2-3 reps at each weight until you find a weight that is doable but challenging. You will only be doing 1 rep at a time once you find your max. At your max weight do 1 rep, rest 2 minutes and repeat for a total of 5 reps. Your max weight for the Front Squat will probably be slightly more than your Overhead. Therefore, you can start with your Overhead weight when trying to calculate your Front Squat Max instead of starting with the bar.

Warm Up

• Jump Rope 2 minutes
• 50 Jumping Jacks
• 50 feet overhead walking lunges w/light weight (hold the weights over your head)
• 20 Overhead Squats with a broomstick
• 20 Front Squats with a broomstick
• 30 push ups
• 30 sit ups

WOD
Overhead Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov

Set Up:

• Stance = shoulder width
• Full Extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral
• Return to full extension at top of movement

Front Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
(you will love the first woman in this video... MOM... WATCH!)

Set Up

• Stance = shoulder width
• Full Extension at hips and knees
• Bar "racked" on the shoulders (create a shelf with the hsoulders for bar to sit on), hands outside shoulders, loose fingertip grip
  
• Elbows high, upper arm parallel to the ground

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high, arms stay parallel to ground for entire movement
  
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral
  

WOD - Tabata

Today's WOD was supposed to be a 1 mile time trial. However, due to thunder/lightning/pouring rain we did an alternative Tabata workout.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Our Tabatas will be a total of 8 minutes each instead of four. Boo ya Tabata!

Warm up in whatever way your heart desires. About 10 minutes will do.

Tabata Burpees:

• 20 seconds of burpees
  
• 10 seconds of rest
  
• 16 sets of burpees
• add up your total burpees
  

Tabata Sit Ups

(all the way down, all the way up)

• 20 seconds of sit ups
• 10 seconds of rest
• 16 sets of sit ups
• add up your total sit ups

Love & Crossfit,

Moo

WOD

Todays WOD involves the rowing machine. If you don't have a rower you will have to substitute something else. Preferably something that works your upper body and cardio like burpees or kettlebell swings.


Warm Up:
25 "ballistic hugs"
(like a swimmers stretch, figure it out)
•25 arm circles
•25 push press w/bar or broomstick (you should know this one by now)
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
•25 dumbbell thrusters (enjoy the soundtrack on this one)
http://www.youtube.com/watch?v=peLFTePbfDQ
(Use whatever weight you feel adequately warms up your shoulders. I used 10lbs in each hand)
•15 pull ups

WOD
Row 1000 meters (or 25 burpees)
21 Thrusters
21 Pull Ups

Row 750 meters (or 20 burpees)
15 Thrusters
15 Pull Ups

Row 500 meters (or 15 burpees)
9 Thrusters
9 Pull Ups

record your total time

Female Thruster RX weight: 75lbs
Male Thruster RX weight: 95lbs

Love & Crossfit,
Moo

Valerie

Dubbs, I missed you this morning at the gym so I decided to post this photo from your former supermodel and pre-crossfit days. I think you are channeling your inner "Valerie". Way to work it. Todays WOD is an awesome total body workout... but aren't they all? You will be working muscles you did not even know you had... so enjoy that.

Warm Up

Row 2 minutes

40 jumping jacks

20 side lunges

25 overhead squats with broomstick or bar

(Raise the bar above your head, lock your arms and keep in line with your ears. Do a full squat in this position. Butt out. Weight in your heels. Do not lean forward. This movement will not only make you stronger, it will also improve your total body flexibility... if you do it correctly).

http://www.youtube.com/watch?v=wjuULPqI-WY

WOD - Valerie - 5 rounds for time

•50 ft. walking lunges with 45lb overhead

Use a 45lb bar or a 45lb weight plate. Hold it above your head like you are going to do an overhead squat. Now do walking lunges for 50ft with the weight in this position - over your head for the entire 50ft.

•21 Burpees

Tonight I'll be going back to SFBB for my 1.5 mile time trial. Feel free to join the fun and do your own time trial tonight as well.

Love & Crossfit,
Moo

Lynn

That's right mom, today we're doing "Lynn". What a perfect way to start off the Fit Fam crossfit blog... we'll just call this the "Mother WOD". Everyone please post your results in the comments section under today's blog. Go get 'em!

Warm Up:

• 2 minutes rowing
• 40 jumping jacks
• 10 pull ups
• 30 push ups

Drills:
(use a broomstick or bar w/out weight to practice these movements)
25 push press
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
25 push jerk
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.mov
25 overhead squats
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov
25 medicine ball cleans
http://media.crossfit.com/cf-video/CrossFit_MBCleans.mov

WOD

• Max rep bench press (RX = bodyweight)
• Max rep pull ups

5 rounds - count your total reps for each exercise
90 second break between rounds

Love & Crossfit,
Moo

For the endurance WOD visit www.sfbbcrossfit.com