5 rounds
2power cleans 205/135
4front levers
6roll outs
8 t2b
20 double unders



Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

6 Rounds for time:

It’s gonna be a good one!!!!
6 rds
32 double unders
15 deadlifts 135/85
7 box jumps 32/24

Michael Bergt Dead Lifts!

Don’t forget to get upside down for 50 Seconds on Wednesday!!!

Bring a Friend Days!

It’s that time again! Time to bring in your friends and family and show them how you’ve gotten so goddamn sexy and strong!

Dec. 6th, 7th, and 8th, we will be having Bring A Friend all day. Tis the season for giving so why not give the gift of a whole new life?

7, 5, 5, 3, 1, 1, 1, 1….

100 Wall Balls for time

Don’t forget your 45 seconds upside down!


Happy Monday Tribe! I hope that you all had an amazing Thanksgiving with your friends and families!

For those of you participating in the Inversion Challenge ( I hope that is all of you) – Tomorrow is 40 seconds of upside down time!!!

Complete as many rounds in 20 minutes as you can of:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-ups


Friday!!!I had a beautiful and thankful feast with my parents. What a treat. I hope you all had an amazing holiday! 

Post Turkey and Stuffing Workout:

Did you over indulge??? Well- here ya go!!!!


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

My folks- post feast!

Happy Thanksgiving!

Gettin’ raw by Tait Fletcher (and Gobble Squats)

Gettin’ Raw:
What is it?
That one emotional moment where you’re bare. Vulnerable. Ego-less. Humbled.
Why do I, or some of you who feel me, yearn for that to the point where it’s scheduled into our day? To get into the “Pain Cave”….why the heck do I want that? What’s the payoff?!?
Well, for me, short term, it allows me to get open to the possibility that impossible is possible/that the difficult unreasonable thing is what MUST be done. It helps me to refrain from shrinking from my life. My life is instantly fuller for that.
In the long Term…I get a better functioning body that I enjoy living in…I get a sharper mind and my consciousness is heightened to where life tastes sweeter/I’m more useful to my community/I become a leader and a pillar for those in my life.
I never knew that would happen…it was a result.
A result of me doing the hard thing every damn day. A result of me facing the scary thing. Of doing it simply because it is scary.
I get raw every single day. When was your last go? Do you find it valuable?
(Ps…I couldn’t/wouldn’t do it without YOU!!)

– Tait Fletcher

TV’s Tait Fletcher

Today we get to stand on our hands and ruminate on all that we are THANKFUL for (perhaps more than 15 seconds worth?!)…and tomorrow to0!!!



Today’s Workout:

5 Rounds for time:

10 Figure 8 to hold (24/16kgs)

15 Sumo Dead  lift HIgh Pull

20 Gobble Squats

50 Double Unders

Partner row and Snatches!


Tomorrow’s workout:

2,000 meter row with a partner

Burgener warmup

2 Snatches on the minute for 20 minutes!!

And make sure that you get your 10 Seconds of upside down time!!!

First day of Inversion Challenge = 5 Seconds upside down…

Okay- here it is again for those of you that didn’t see/read it the first time:

All you have to do to start is to turn yourself upside down for 5 seconds today and then 10 seconds tomorrow…And continue that behavior and pattern for 2 months!!!!

[v. in-vurt; adj., n. in-vurt]

– verb (used with object)
to turn upside down.
to reverse in position, order, direction, or relationship.
to turn or change to the opposite or contrary, as in nature, bearing, or effect: to invert a process.
to turn inward or back upon itself.
to turn inside out.

In an effort to keep us all engaged and challenged throughout the holidays and working towards a common goal, we are implementing a free bodyweight challenge. This year’s body weight challenge is an inverted challenge. This is a strength challenge as well as a skill building challenge…and we are hoping that you will have a little bit of fun with this. Many of us struggle with our handstands and would like to be able to do free standing handstand holds or to walk on our hands. This challenge is designed to improve your ability, balance and strength in regards to handstands. Since not everyone can kick up to a handstand there are several scales that will work towards a progressive handstand skill.

The scales/ skills/ levels are:

White- piked hold against the wall
Yellow- handstand hold against the wall
Green- handstand hold shrugs (1 shrug= 1 second)
Brown- handstand shoulder taps ( 2 taps= 1 second)
Black- one armed handstand hold
Beyond Black- any of these skills freestanding ( no wall assistance)

The fun thing about this challenge is that you can switch skills everyday… One day you can work on your one armed Handstand and the next day you can work on your Free Standing Handstand.

How the challenge works:
Day 1 = 5 seconds
Day 2 = 10 seconds
Day 3 = 15 seconds, etc…
Through the 60th day with an accrued total of 5 minutes of upside down time!!!

Can you imagine how much better we will all be at handstands at the end of this challenge???!!! In addition to that, handstands are a great way to warm up and strengthen the shoulder girdle. Working on balance, coordination, flexibility, agility, accuracy and strength.

Not to mention, Yogi’s have extolled the benefits of being upside down for centuries. Whenever I go upside down, I like to think that I am nourishing my brain in a way that is making me smarter. Not to mention, there is a playfulness about being upside down that reminds me of being a kid.

Being inverted reverses the action of gravity on the body. Where normally everything is pulled towards the feet, when we invert we switch the gravitational pull so that everything is pulled towards the head.
~ Regularly inverting your body can positively affect the body’s Cardiovascular, Lymphatic, Nervous and Endocrine systems…..

If you would like to learn more, Here is a link to an interesting article about Inverted poses and the benefits, thereof:


Who’s in? Let’s have fun with this!!!!
Keep your eyes peeled fro an upcoming Handstand workshop by none other than The Kate Russel during the challenge!!!

Heather McKearnan

For Monday- the workout is:

Handstand Pushups at The CrossFit Games 2012

5 Rounds:

 5 Handstand pushups

10 Toes to Bar

15 Jumping Squats

Mobility WOD