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Photo Of The Day


Tuesday 2014.03.11

You must be the change you wish to see in the world.

— Gandhi


Workout of the Day
Level 1
Muscle up Progression

Complete as many rounds as possible in 10 minutes of:
5 Ring Rows
5 Tiptoe Transitions
5 Dips

Level 2

Bench Press 3×5
Back Squat 3×5

Partner 2K row
Partner rows 500m sprint then immediate switch. Score is total time including transition time.


  1. Lindsay says:

    Kurt is f-in with us from Arizona.

  2. Lindsay says:

    Okay, I think I figured it out. It’s not that we will be doing “Grace, 2K Row, 1RM Clean and Jerk, Strict Pull up, Max Rep Push up” as a warm up before the Strength & Metcon. We will be working towards getting better at “Grace, 2K Row, 1RM Clean and Jerk, Strict Pull up, Max Rep Push up” over the next few weeks, and todays workout is geared towards that.

    Did I get that right? What do I win?

  3. goodsam says:

    Oops, that wasn’t meant to be posted yet!

    You’re right though, Lindsay — we’re working on bringing you the backstory on Kurt’s programming so that you can get some insight into why we’re doing what we’re doing. Will be getting back to you on that once we’ve finalized the translation from robot to English 😉