Add weight each set – Mon 10.02.17

 In W.O.D.

Push past your comfort zone on the WOD, as far as weight goes.  Add weight each round.  If you are down to performing singles, so be it!

I like this quote, but who said it?:   “The foundation of training depends on the legs and not the arms.  All the mystery of maneuvers and combat is in the legs, and it is to the legs that we should apply ourselves.  Whoever claims otherwise is but a fool and not only in the elements of what is called the profession of arms.”

Strength: Front Squat 3-3-3-3-3

Conditioning:  For time:
– 50 Push Balls (20/14# to 10′, Health: 14/10# to 9′)
– 15 Power Cleans (Performance: 165/115#, Fitness: 135/95#, Health: 95/65#)
– 50 Push Balls
– 10 Power Cleans (add 20-40#)
– 50 Push Balls
– 5 Power Cleans (add 20-40#)

Time Cap 20:00

For the month of October, Sweat Angels will be partnering with Bright Pink. Bright Pink’s programs educate and equip young women and their doctors to assess their risk for breast and ovarian cancer and detect these diseases at early, non-life-threatening stages. Every 3 check-ins will provide 1 woman access to a breast & ovarian cancer risk assessment. #breastcancerawareness

All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at

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