4th of July Schedule


4th of July Schedule


50 Pull-Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-Ups

Holiday Schedule for the 4th of July
Two Classes today:
9am & 3pm

0 Response

  1. Amylynne

    Park wod with sister at fort Trumble state park

    5 RFT
    200ish Meter run
    20 box jumps
    30 air squats
    40 walking lunges

    20 min even

  2. EJ

    **MOVIE “STRONG!” & BBQ – JULY 23

    Was thinking of turning this into a movie and dinner! This is a documentary featuring U.S. Olympic weightlifter Cheryl Haworth. This is a pure of example of “Strong is beautiful”. Come get inspired!

    Check out the below link. If any of you are interested, let me know ([email protected]) and I can coordinate. So far several people mentioned that they were interested.


  3. Adam Van Auken

    27:06 @ 95# (PR from 29:40 on 6/25/11 at metropolis 1.0). Although this was my 3rd day in a row of training, we haven’t done metcons for 2 days so I felt great this morning. This did not last long.

    50 Pull-ups – I don’t think I’ve ever done them so fast which made it all the more frustrating to see Hannibal Lecter finish way ahead of me and bump into me (obviously trying to get in my head) on the way out to his run. I did something like 10-10-7 and then the rest 5s.

    Round 1 Thrusters – After an intentionally slow run thrusters were still really hard and I did two sets. I guess I could have done them unbroken but even with two sets I was so exhausted I was walking at the beginning of the run.

    Round 2 Thrusters – 7-7-7. Awful. The problem was all lungs as the weight felt light. I had to walk again at the beginning of the run.

    50 Pull-ups round 2. 10 sets of 5. These felt better than I though and maybe I rested too much here. I need to set a rest time on this next time. I say that every time and then don’t want to do it in the WOD.

    I was happy with the PR but still got dusted by several of you fire breathers so I have a long way to go!

  4. Brett


    Did 25 dead hang in round 1, the rest jumping. Thrusters at 7 lbs 8, 7, 6.

    2nd round thrusters 7, 5, 5, 4

    25 dead hang,25 jumping to end it.

    Need to learn to kip and elbow still bugging me. Seeing Doctor on Friday.

  5. Brooke

    26:16 modified to:

    35 ring rows
    400 m run
    21 thrusters 35#
    800 m run
    21 thrusters 35#
    400 m run
    35 ring rows

    Benny had a great time! He’s sleeping now.

    Happy 4th!

  6. jen

    29 min flat
    30 pullups/20 ring rows 1st set
    53# thrusters – these felt better as wod progressed
    30 pullups/15 ring rows/5 pullups 2nd set

    Happy 4th!!

  7. DT

    No idea, I’ve quit keeping time when I scale wods this hard.

    You’ll all be happy to know my new CFM tee is already droppin dividends. Kpo mary and i hollered by lulu to toss some crossfit crumbs and the chickens. Were. Peckin. They all knew ERoc Fitness too.. big ups playboy! I see what you’re up to hahah

    Anyway the convo all started w a crossfit metrop tee.. get em while supplies last!

  8. ERIC S.

    18:54 rx’d (Had to be the CF endurance shorts)

    Love my Lulu Lemon girls and all the free clothes I’ve acquired from them. Great turn out this morning! Have a Happy 4th of July everyone!

    Sempre Fi!

  9. mcohen

    Found a Yoga class up by me. A bit too much ohmming for my taste but still got my stretch on. Next week 6 am is going on a field trip.

    Happy 4th to all. BBQ some paleo.

  10. LB

    25 jumping pullups/25 ring rows each time
    55# thrusters

    HUGE thank you to Eric S for push on last run & pullups!

  11. phillipc

    Around 25 but @45 because shoulder was very sore from last night’s WOD.

    Also dropping barbell on foot from overhead & getting multiple tears did not help. Am hobbling right now.

  12. ashleigh


    first 50 jumping pullups with negative, second set 50 ring rows
    53lbs – love the new ladies’ bars 🙂

  13. marilina

    first round of pull ups: per Mikey’s brother’s suggestion: strict pull ups hanging off of wrists on rings
    55# thrusters
    jog, not run
    second round of pull ups: 36 as first round, rest ring rows (or I was never going to finish)

  14. rafael

    I’m gimp, man!
    substituted runs with and 500 & 1k rows
    Eric gave me the Rx but I’m keeping a =) for this one