FullSizeRenderCoach Kat and her 4:30pm "Swole UP" crew on her last class with us- for now!  Smiling faces and burning quads, Kat's strength/oly class was a fast favorite.   We'll try to steal her back in here for a clinic when she comes to visit! Today I saw a number of athletes left depleted following our run-row-run WOD, even stopping to rest during the row.  Call it cardio, call it whatever you want, but it's all a part of our collective fitness.  Excellent effort leaving it all on the floor!

Tomorrow we tackle a benchmark with a single movement: 30 MU for time (or scaled version).   The perfect mix of strength and technique, then do it 30 times.


Workout of the Day

30 muscle-ups for time

or, scaled to

60 burpee-jumping pull-up-HKR

(Compare to 03/24)

I've posted it before, but here is 2013 Women's Champ Sam Briggs, crushing 30 MU in 3:03 last year at CF HQ.



Oh, and an action shot from our "good-bye" shoot today, just for fun!