WOD:

Row 500m
2 Rope climbs

Row 400
20 Ring Dips

Row 300
20 Ring Rows

Row 200
20 Jumping Squats

Row 100
20 Knees-to-elbows

All rows to be treated as all out efforts
Post row times to comments

The box was rockin' on Monday. Some serious fitness was earned on that night.

CrossFit in the local media

Check out this video from the King 5 television show Evening Magazine.  From the initial write-up and intro in the video I was a bit turned off.  Typical yammering about CrossFit being “brutal, extreme, and even dangerous.”  Dave Werner of Seattle CrossFit (the very first CrossFit Affiliate) did a great job of explaining what “dangerous” can mean.  Of course the footage of the pregnant woman going after it was awesome, but we already knew what a 9-month pregnant woman was capable of, didn’t we?  The most compelling part of the video is the success story during the last half.  Simply amazing!  We have told you all time and time again that this program is POTENT!  If you put the effort into it, it yields results.  This video is serious evidence of that.  Of course, we are documenting some of our own awesome success stories.