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Warm-Up: 20 squats, 15 lunges, 10 jumping squats, 5 wall squats Strength: Back Squats 3x5 WOD: Football Gone Bad Thrusters 65/35 Box Jumps Frog Push-ups Double-unders Row 1 minute at each station, 3 rounds.

Warm-Up: 20-shoulder press, 15-push-press, 10-push jerks.

EXTRA EXTRA!!! Please note the following upcoming events! CF Oly Lift Meet This Saturday the 18th, we are hosting CF Milwaukee and Cream City CrossFit at our gym for an Oly Lifting Competition amongst the gyms.

Strength: Squat 3x5 WOD: Half “Desforges" 3 rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows.

The following is a quote from a buddy and owner of another CF gym.

Especially with the word “CrossFit” becoming so mainstream these days I think it is easy to forget the real roots of this movement.