Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
Barbell suitcase Deadlift, or kb/db deadlift, 5 reps
135 pound Push-press, 8 reps


Best t-shirt of the week courtesy of Gina, visiting from Texas!




The Suitcase Deadlift Dumbbell Style    "Suitcase deadlifting with two objects allows for greater overall load and trains the grip and shoulder girdle stabilizers simultaneously."Michael Rutherford, CrossFit Journal, Issue 55, March 2007




Hormones: Disrupted, Decadent, Depraved    "It seems, however, that if one thing won’t kill us something else will. Ever since moving forward with the idea of eating Paleo, I have come across almost way too much information that anything non-Paleo is somehow leeching a chemical into my physiological system that is causing or will cause horrendous damage. I learned a long time ago that there are people out there in charge of major companies who will cut corners, fund [biased] studies and sacrifice the health of everyone using their product to make their company a buck. Or worse, the poor bastards in charge don’t even know the product is dangerous. Cheaper, easier, more convenient…that’s the American way…even if it kills you."Chris Espinosa for RobbWolf.com

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