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Also, the CF Kids class will run only on Tuesday afternoons instead of both Tuesday and Thursday.  

Hey You!!!  We might have to cancel a few classes around this coming weekend.  A few of your beloved coaches are going to attend the very intensive Starting Strength Seminar in Sacramento!!!  Sorry for any inconveniences that this causes you and your training with us.  However…  We will come back with some pretty dang serious improvements in our ability to work with you all.  (We hope anyway…)  Word on the street is that the last time this seminar ran in California there was a 0% pass rate!!!  Wish us luck!!!

Volume train/EDT, then:


Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell X 21 swings
12 Pull-ups

Subsititue a suitable movement for the pull-ups if your volume training/EDT involves pull-ups.  Scale this workout so that you complete it in around 10 minutes.  12 minute time cap… 

WOD Demo with CrossFit Addiction – video [wmv] [mov] [HD mov]

3 Responses

  1. ZzzGlide

    Good luck Crossfit Coaches!

    Poor you though, the site says you should read:
    Starting Strength: Basic Barbell Training, Practical Programming for Strength Training. Active Hip 2.0 and The Novice Effect articles available at Reviews of basic skeletal and muscular anatomy may also be helpful.


    Judging by the failure rate, the tests and coaches are obviously sticklers for accuracy and highly detailed explanations of anatomical processes? Maybe Flashcard those books? Write down everything the teach says, ask lots of redundant pain in the ass questions…. then on test day grab a bomb breakfast with a nice foamy latte, put on your lucky socks and then CRUSH IT!!! And don't come back until you pass! Or, as Yoda says, "Do or do Not!"

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