One day you will wish you trained harder.


Strength & Skill

  • Stick your Clean: Love the hole, love balance and patience and build confidence down low.
  • 2/Minute for 10 minutes
    • Dynamic effort loads only, >75% but <85%
    • Full count at the bottom of each lift guided by your coach: We pull together, we stand together. Kinda like Musketeers, only way more badass.



  • “Karen”
    • 150 Wall Balls for Time
    • Prenez pas les cerises! Cest mal barré.


50 Ghd Situps for time: one attempt only, no stopping, no reset. You stop, you’re done.

  1. 120524

    Jason where were you this AM??? This is your favorite WOD!!

    Cleans – Felt much better this week. Worked at 78 lbs and I nailed almost all of them. Still have to make sure I don’t lean too far forward.

    WOD: 9:31 lower line with 12 lb ball. Slowly working back up in wallball weight. Tried to hit the high line but hurt too much

    GHDs: legs were so spent I just could not do these. Quit after struggling to get 20

  2. 120524

    Cleans: Used 113# for all sets – they felt solid.

    Karen: 8:24 with 20# ball consistently hitting to the middle of the blue paint.

    GHD’s – I got 15 and realized I’d had enough for the day.

    Great job 6AMers! Killin’ it, as always 🙂

  3. 120524

    “I’m so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark.” ~Muhammad Ali

    Cleans: 185#s

    Stayed lighter today. Worked on clearing my knees, keeping the bar tight to my body and exploding at full extension. Felt solid on most of these.

    Karen: 7:44

    No dessert today.

  4. 120524

    Cleans: 135#

    Karen: 12:02

    GHD: 30 unbroken – PR

  5. 120524

    Cleans: 83

    WOD: 9:48 (when we did 12.3 I stalled out at 132 wallballs at 12 mins)

    GHDs: 40 in 2:08

  6. 120524

    Cleans : 83#

    WOD 10:38. first go at this one

    40 GHD situps: 1:14

  7. 120524

    Cleans: 133 and felt solid

    Karen: 8:28 with 20# to approx 9′

    40 GHDs but forgot to check time

  8. 120524

    155# cleans

    Karen: 6:32 as Rx w/20# lb ball

    Another great day at CF Rubicon! Great drive and determination was shown by both of the evening classes!

  9. 120524

    73# cleans. Major success to note is that I think I finally found the ‘jump’/flex glutes/shrug shoulders explosion that I have been searching for since I started to try and move heavy weights. The bar now jumps itself into the air. Much easier.
    Karen: I completed Karen! with 15 seconds left to spare. I’m not sure what the cut off time was.
    I used an 8 pound ball and threw it above the black into the blue area.
    My goal next time is to use a 12 pound ball and throw it into the blue area.
    I completed the work out like this. 10, 20, 25,30,35,40…100 with 5 breaths between each set. I completed 100-130 in sets of 5 with 10 breaths between each set. I completed the last 20 with 1 set of 9 and a set of 11.

    • 120524

      dessert- 12 ghd

  10. 120524

    Cleans: 83# nailed every single one. Felt very good….form is coming together.

    WOD: Oh Karen, Love/Hate you! 10:37 20# to 8′ very happy with this because I pushed myself to use the 20# ball.

    Dessert: 20 GHD’s and I was spent.

    Stayed for Strength Class and worked on my Deadlift…maxed out at 205# not a PR but not bad considering Karen has just kicked my ass. 🙂

    • 120524

      I dig spaghetti squash. This looks like fun!

      Spaghetti and Meatball Bites

      Prep time: 25 mins Cook time: 20 mins Total time: 45 mins Serves: 12
      1 medium spaghetti squash, cut in half lengthwise, seeds removed
      1lb Grass Fed Ground Beef
      1 (14oz) can tomato sauce
      3 egg whites, whisked
      1 tablespoon dried parsley
      1 tablespoon dried basil
      1 tablespoon dried thyme
      salt and pepper, to taste
      1 tablespoon fat of choice (I used bacon fat)
      Preheat oven to 425 degrees.
      Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
      Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
      Add your ground beef to a large bowl and add 1/2 tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
      Make your ground beef into small bite-sized meatballs.
      Now place a large skillet under medium heat, add your fat then small meatballs.
      Then add your can of tomato sauce, extra herbs, and salt and pepper.
      After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
      While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
      Turn oven down to 350 degrees.
      Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
      Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
      Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
      Bake for 18-20 minutes or until egg is completely cooked through.
      Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce! BOOM!

  11. 120525

    Cleans: 165
    WoD: -20 ~ 30
    GHDs: 24

  12. 120525

    Cleans: 93# felt great about every single lift.

    WOD: 9:50 used the slam ball for the first time and I’m not a fan and I was spent after the cleans but who’s complainin?

    Dessert: 1:15 definitely finished me off!

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