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Tuesday 091208

Four rounds for time:

30  x  wb          20# / 14#

30  x  pull ups


Molly      17:50    jpu

Lupe      18:31    jpu

Juanita   23:00   jpu

Sam        21:17   jpu 

Amy          6:39   jpu

Phil         12:32   rx

Trey        24:42   rx 


  • Monday’s WOD
  • The Major  21:53  180#/175 ass ripping situps.





“Action and reaction, ebb and flow, trial and error, change – this is the rhythm of living. Out of our over-confidence, fear; out of our fear, clearer vision, fresh hope. And out of hope, progress.” – Bruce Barton


*Please remember to bring a change of shoes to the gym when there is SNOW on the ground.  Thanks.

5 Responses

  1. Jim Rooks

    Greg and Gio, please check our website ( for today. There will be a memorial workout for our 4 fallen officers Sat. Dec. 12, 2009 at Rainier Crossfit in Puyallop. The memorial service for the officers is today at the Tacoma Dome, over 20,000 people are expected. Thanks.

  2. Gio

    Doc, thanks for letting us know about the workout. I read your comment over Gio’s shoulder and went right to the workout. Been sicker than a dog and Gio hasnt let me train the last two days but they didnt have a choice and either should I!!! Then I read that it’s saturday, oh well. Thank you very much for the great post you left the other day. It was very touching but not necessary. Thanks again, keep up the hard work…..Anthony

  3. Gio

    Doc., we will hold this Memorial WOD here at the box this Saturday along with another WOD. We will get them both completed and everyone will be better for it. We are a Family, wether we are in the same town or not.

    Many are truly intimidated with this type of workout, even though they understand that it can be scaled to their ability as an athlete. Heck, if my son who is 8 years old can do cleans, and jerks with 20# with the rest of the crew at his level he completes the task at hand. Why? Because it’s scaled accordingly.

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