Back Squat
4 x 5 (decrease 15 lbs from your 5 RM)
Rest 5 minutes
For Time
Run 200 meters, 20 Turkish Get-ups Right Arm-55lbs/35lbs
Row 400 meters (front elevated 12″), 40 Jumping Squats
Run 200 meters, 20 Turkish Get-Ups Left Arm-55/35lbs
Row 400 meters (front elevated 12″), 40 Jumping Squats
Stretch and Foam Roll after
Sooo much fun on Saturday! First the “black light WOD” then BBQ, horseshoes, swimming and cold adult beverages at the second anniversary party! First and foremost, thanks to the Clark’s for opening up their beautiful home to the ARCFit crew. I think it’s safe to say that a good time was had by all! I have a collection of sunglasses, shoes, daisy dukes (GyGy), etc, that I will be bringing to the gym today to return to their rightful owner. Thanks again to everyone who showed up, we had a blast!-CN
Christian you’re so on it with the video!! Despite the after party WOD and everything. Loved all the pictures!! Thanks for coming everyone!
Posted by Melissa Clark | June 7, 2010, 6:42 amNice work produder Christian!! Saturday was soo much fun!! Thanks again Brad and Melis, Kat and Chris for hosting once again another badass ARCFit party! See you all in the box!
Posted by GyGy | June 7, 2010, 7:56 amWe can’t wait another year to have a party like that again. That was so much fun!!! Despite the fact that I LOST at every game I played….it was still an amazing night! Our crossfit family is awesome!!
Posted by Karry | June 7, 2010, 7:57 amIf anyone knows what i did with my wallet, could you let me know
Posted by sean | June 7, 2010, 8:16 amI think Jesse brought the chocolate chip cookies…those things were amazing. I think Dan-O and Cecily had a cookie eating WOD around midnight. Thanks to everyone for coming, and bringing all the yummy food.
Posted by Kat | June 7, 2010, 8:17 amkudos Clarks, and nice work, special agent! it was great seeing the gang again.
Posted by rambo | June 7, 2010, 9:28 amThat was an amazing party, with delicious food, tons of booze, and the best crossfit crew around!!! Can we have an ARCfit half-birthday party???
PS Yet another awesome video Christian! It definitely helped fill in some blanks
Posted by Sonic | June 7, 2010, 9:36 amfurther investigation shows that Gy and Machine Mike made off with those cookies! Damn you guys, good thing we love ya! Thanks again to the Clark’s for opening up their house to this rambunctious group! I like Sonic’s idea of a 1/2 anniversary party…
Posted by Christian | June 7, 2010, 1:08 pmMike made me do it!! Lol! Yeah right I’m a cookie monster to the fullest and those where the best damn cookies EVER!! All the food was amazing especially the buffalo dip(thanks Karry) and that jalapeno artichoke dip thanks the Carli!! Good time peeps!!
Posted by GyGy | June 7, 2010, 2:09 pmThanks Melissa and Brad, Kat, Christian and Chad…that was a great party. I agree with everyone, we shouldn’t wait another year to do that again!
Posted by Carli | June 8, 2010, 8:49 pm