Get Ready to Rumble with Cass.  9AM-10AM

Olympic Lifting Clinic with Coach Fauer begins at 10. See the sidebar for details on how to get going in the next session.  This class is done via sign ups.  Anyone may sign up including people who are not currently members.  If you are looking for expert instruction from the USA Weightlifting Coach who trained Coach Burgener's kids, then you've found your Coach.  E-mail with questions.

Buy In: Run/row.  Downdog progression x 3.  Running mobility poster: 3 mobs.

copied and pasted from CrossFit.com:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Buy In: Run/Row/Jump Rope.  12 Reps PVC Shoulder Complex, PVC OHS, PVC Good Mornings, Glute ham Situps.  2 Pressing Mobs from the poster.  7 push jerks progressive loading.

5 minutes AMRAP 

3 Romanian Deadlifts

3 Hang Power Cleans

3 Push Press

95/135

rest 3 minutes

4 Minutes AMRAP

5 Conventional Deadlifts

3 Power Cleans

1 Push Jerk

115/185

Rest 2 minutes

3 minutes AMRAP

3 Chest to bar Pull ups

6 Push Ups

Post rounds/rounds/rounds to comments (throw in stoked factor if so inclined).

Buy In: 20 minutes mobilization for the purpose of self-care and squat preparation.  Get your stuff together and own this wod.

Death By Front Squats (67%bodyweight women/bodyweight men)

On the minute, add 1 rep.  First minute 1 rep, second minute 2 reps, etc.  Continue working until you are unable to complete the necessary reps within the minute.  

Post minutes/reps to comments.

Try this one if you struggle to acheive a front rack position.  A softball on the floor can be good too.

Buy In: Complete 5 reps of each movement featured in the workout.

copied and pasted from CrossFit.com:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Toes to Bar
50 Push press, 45 pounds DO NOT USE THE ROGUE RIG FOR PUSH PRESS
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders