Congrats to Chattanooga Firefighter Jon Lehman for winning today's free WOD.  As the grand prize winner, he took home the satisfaction of a job well done...:)

 "The Consultation" WOD

Starting at the top of "the ramp," CrossFitters pulled themselves down the hill ala "this sucks" video.

Complete a lap through Renaissance Park.

Run to the top of "the mound" for a consultation with Dave "Praying Yanntis" Yann where he dispenses wisdom from on high in the form of one of four tasks:  Air Squats (100), Box Jumps (50), KB Swings (30), Jump Rope (x200)

Run down the hill to complete task.  Return to Yann for more knowledge until all 4 tasks are completed.

Finish by running backwards to the starting point (up the ramp).

Winning time: 16:01!

Thanks everybody!  See you next week. 

Please note:  Free Saturday WOD leaves from the box this weekend!  Katrina has dreamed up an absolutely thrilling WOD and we can't wait to entertain you guys with it.  Please post your intentions to comments to RSVP- this helps the planning immensely, and helps things to run smoothly.

Friday WOD

15-13-11-9-7-5-3-1 Hang Cleans alternating between sets with

1-3-5-7-9-11-13-15 Handstand Push ups

Drumroll please...

after much begging and pleading from Dave Yann to be merciful, I decided on the following:

150 box jumps

150 wall ball shots

150 ring dips

150 225# deadlifts

5 rounds for time

3...2...1... psych!

Okay seriously we're doing a 5k today.  We will run as a group. We will try to leave by 5:45. Contact me if you want to come but can't quite get there by then.  If you think you can get there within a few minutes of then let me know and we'll wait. 423-240-5355

Deadlift 185# 5 Reps

Burpees 5 Reps

Ring Dips 5 Reps

With a continuously running clock perform as many rounds as possible in 20 minutes.

Scaled version of this will be 95# deads and pushups in lieu of Ring Dips 

Four rounds for time of:
Run 400 meters
50 Squats

 Look familiar?  I thought this would be a good change up from a heavy day yesterday.  See y'all at the box.  We are going to use Manufacturer's Road in all likelihood.  We will meet at the box, warm up and get to it.  3...2...1... go!