Workout of the Day, 3.3.13

INTRO to OLY, with Erin, at 830am and 930am.

STRONGMAN, with Tim at 11am.

CROGA with Tim, at 12pm.

BENCHMARK, with Tim at 1pm.

Interested in learning about Olympic Lifting from a pro? John Broz, a Coach who has qualified Olympic Lifting athletes for competitions all over the world, is coming to Liberty Barbell Club!  He’ll be doing two 3-hour seminars on Monday and Wednesday evening (March 11th and March 13th).  These spots will go quickly, so save yours today by signing up here!

Our new cycle starts on Monday (tomorrow!) – AND, the CrossFit Open starts THIS Thursday!  If you haven’t signed up to participate on our team yet – do it today!  Go here and sign up, then make sure you claim “CrossFit Center City” as your team.  Why?  Three more reasons: 1) You’re going to have a judge for each of these workouts in our normal sessions on Thursdays – AND 3 coaches will be present at every session.  If that isn’t motivating – I don’t know what is! 2) You’re gonna get some serious high-fives. 3) You’re definitely going to feel VERY left out during the Happy Hours we’re having on Fridays.


Suresh and Meredith, bringing it in late at night after the 400m run during “Kelly”


MOVEMENT PREP: Coach’s Choice, 15 minutes.



Run 400 meters
Max rep Pull-ups

As many rounds as possible in 20 minutes.

Note number of pull-ups completed for each round.

Nicole scores from 8/12/12.

Below, Cassie PRs her clean at 88kgs. For those of you wondering, that’s about 194lbs. Pretty. dang. cool.

Below, Luke PRs his clean and jerk at 113kg (248.6lbs).  This was his second try at this weight, and he made it!  His previous PR was 110kg.

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