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WOD 8/22

Level Two
6 Rounds (AFAP)
1 50M Sled Drag
8 Ring Rows
8 DB Thrusters
Rest 2:00

Level One
Skill
Burpees

15:00 AMRAP
400 M Run
5 Burpee Box Step-ups
10 DB Swings
*Total Rounds + Reps recorded

Fish Oil Guide Follow-Up
*Post thoughts to comments

“Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.” – Evan Esar

Announcements

  • The Strength+Beauty Challenge is coming to CrossFit Austin! Check it out. 
  • Important changes to our Level 1 Program kick off this week! Learn about them.
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Ginger 3+400
Kelly 3+400
Kandaace 3
Leslie 4
AM – Level 2
Big Spoon 1:23 1:08 1:15 1:27 1:33 1:37
Jesse 1:28 1:16 1:14 1:26 1:24 1:28
Jessie 1:55 1:28 1:17 1:07 1:10 1:08
Melissa ? 1:22 1:20 1:16 1:10 1:09
Eileen 1:33 1:30 1:26 1:22 1:24 1:20
Jeff 1:18 1:05 1:08 1:09 1:13 1:10
Guthrie 1:28 1:09 1:14 1:23 1:22 1:25
Andrew 1:36 1:24 1:24 1:15 1:15 1:17
Mike 1:21 1:19 1:26 1:38 1:15 1:18
Paiman 1:27 1:25 1:21 1:28 1:28 1:29
Valyn 1:29 1:28 1:19 1:15 1:23 1:23
JV 1:38 1:27 1:24 1:26 1:33 1:28
Ivan 1:28 1:03 1:03 1:08 1:08 1:23
Ryan 1:16 1:24 1:34 1:48 1:32 1:29
Bradley 1:03 1:05 1:11 1:11 0:58 0:50
Michael 1:03 1:17 1:22 1:28 1:09 1:03
Ballet 1:14 1:15 1:29 1:33 1:02 0:52
Jacob 1:05 1:09 1:26 1:23 1:23 1:23
Laila 1:16 1:15 1:14 1:15 1:18 1:09
Christina 1:19 1:17 1:17 1:18 1:18 1:08
E-Rod 1:11 1:07 1:15 1:20 1:15 0:56
EJ 1:00 0:52 0:55 1:00 1:02 0:56
12P – Level 2
Marky Marc 1:04 1:01 1:05 1:15 1:12 1:32
Kevin 1:10 0:59 1:04 1:17 1:19 1:10
Wade 1:07 0:58 1:05 1:20 1:23 1:30
Mer 1:12 1:11 1:12 1:16 1:20 1:32
Crash 1:07 1:07 1:23 1:28 1:23 1:20
Heather 1:09 1:08 1:14 1:19 1:25 1:21
PM – Level 2
ABC 1:05 1:05 1:04 1:07 1:09 1:13
Cat 1:24 1:23 1:20 1:23 1:21 1:21
Jen 1:23 1:20 1:22 1:24 1:26 1:26
Trixsi 1:22 1:08 1:07 1:05 1:04 1:06
Blake 0:58 0:57 0:58 1:01 1:03 1:06
Caitlin 1:07 1:06 1:06 1:04 1:07 1:06
JP 1:04 1:06 1:02 0:58 0:59 0:52
Holly 1:11 1:08 1:05 1:05 1:06 1:06
Shemo 0:51 0:50 0:56 0:58 1:01 1:00
Ryan 1:10 1:11 1:10 1:10 1:11 1:11
Desiree 1:11 1:15 1:13 1:24 1:21 1:11
Jennifer 1:17 1:20 1:25 1:33 1:37 1:37
Kaz 1:07 1:09 1:12 1:18 1:22 1:22
Schittone 0:58 1:03 1:06 DNF 1:09 1:14
Chrissy 1:06 1:11 1:08 1:10 1:04 1:02
Kristen 1:07 1:19 1:12 1:19 1:18 1:18
Rocky 1:33 1:33 1:42 1:42 1:45 1:42
George 1:09 1:10 1:29 1:33 1:23 1:24
Denise 1:27 1:29 1:17 1:25 1:15 1:18
Adrian 1:03 1:12 1:20 1:32 1:30 1:24
LaRosa 1:27 1:39 1:43 1:45 1:39 1:38
Araceli 1:46 1:25 1:16 1:24 1:18 1:22
Patti 1:34 1:17 1:13 1:10 1:11 1:07
Diana 0:58 1:03 1:00 1:02 0:59 0:58
Rachel 1:17 1:31 1:25 1:35 1:30 1:31
Alyson 1:27 1:39 1:32 1:37 2:00 1:52
PM – Level 1
Laurel 4
Krista 4+400
Jen 3+400
Angelica 3
David L 2
J-Mo 3+400+2

 

in Workout of the Day 231 comments

WOD 8/21

Level Two
BTN Snatch Grip Push Press x2x5, RPE 8, Rest 3:00

4:00 AMRAP
3 Push ups
3 Pull ups

Rest 1:00

2:00 AMRAP
3 Ring Row
3 Ring Dips

Rest 2:00

1:00 AMRAP
DB Renegade Row w/ Push-up
*Record Reps

Level One
Skill
Press
Push Press

WOD
Press w/ Chains x4x5

then…
5:00 Farmers Walk Relay
*Partner A must carry DB’s 50M and Partner B must carry them 50M back (partners must stay together)
*Record number of 100M rounds completed

Where the Heavy Lifting Often Occurs in the Mind
*Post thoughts to comments

“Vitality shows in not only the ability to persist but the ability to start over.” – F. Scott Fitzgerald

Announcements

  • Important changes to our Level 1 Program kick off this week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Robert & Kelly 500M
Kristen & Jacklyn 550M
Jimmy, Morgen & Victor 500M
AM – Level 2
Danny 36
Leah 23
Janice 23
Rhett 28
Valyn 20
KJ 19
Guthrie 20
Ivan 36
Lex 17
Jackie 25
JV 20
AJ 29
Bradley 33
Schittone 27
Michael 31
Gwar 30
Tow Matt 25
Jeff 31
Walker 25
Ray 38
Linda 19
Todd 17
AM – Ladies’
Mer 24
Melissa 23
Emily 19
PM – Level 2
Jables 26
Crash 25
Marky Marc 23
Kolb 23
Ed 30
Kiehler 31
Cowboy 30
Shug 20
Jeanette 20
Desiree 23
Marissa 33
Pam 22
Holly 31
Sanchez 35
Elena 26
Chrissy 30
Sean 30
LaRosa 28
Nicole 30
Josie 29
Andy 28
Patti 25
Kavi 32
Adrian 23
Evil 26
Wade 29
Araceli 30
James 21
Paul 25
in Workout of the Day 337 comments

WOD 8/20

Level Two
Power Snatch x2x5 @ 80% Rest 2:00

Max Broken Set 2k Row
500m
Rest 3:00
500m
Rest 2:00
500m
Rest 1:00
500m
*20 DU During Rest (Scale: 20 contacts)
*Interval times recorded

Level One
Skill
Jump Progressions

WOD
3 Rounds
200 M Run
10 Goblet Squat
10 Flutter Kicks
20 Single Jump Ropes
*Time Recorded

Injury Nutrition and Supplementation: How to Get Back in the Game Sooner
*Post thoughts to comments

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~ John F. Kennedy

Announcements

  • Important changes to our Level 1 Program start today! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Leslie 5:36 (15lb)
Robert 5:39 (40lb)
Faith 5:48 (35lb)
Kelly 6:24 (15lb)
Liz 6:54 (26lb)
MGJ (2 RDS)
Morgen 5:27 (15lb)
Randy 6:56 (30lb)
Jesse 5:26 (53lb)
Ginger 6:41 (15lb)
AM – Level 2
Eileen 1:57 1:58 1:56 1:59
Jeff 1:56 2:15 2:21 2:20
Jessie 2:07 2:15 2:16 2:29
Mike 1:39 1:52 2:01 2:12
Leah 2:11 2:11 2:12 2:14
Ronnie 2:26 2:35 2:44 2:42
Paiman 1:48 2:30 2:10 2:04
JV 2:18 2:18 2:18 2:18
Big Spoon 1:40 1:43 1:44 1:48
Stephanie H 2:31 2:16 2:13 2:12
Tim 1:41 1:45 1:46 1:51
Alex 2:30 2:36 2:35 2:33
Melissa 2:20 2:22 2:23 2:24
AJ 1:51 1:45 1:50 1:52
Brad 1:27 1:32 1:44 1:47
Pratt 1:46 1:47 1:49 1:52
Tow Matt 1:41 1:47 1:52 1:52
Andrew 1:51 1:52 1:53 1:53
Ballet 1:44 1:52 1:55 1:50
Walker 2:15 2:22 2:20 2:19
Christian 2:03 2:09 2:44 2:15
Ray 2:01 2:10 2:06 2:05
Michele 2:31 2:37 2:38 2:38
12P – Level 2
Melissa 2:02 1:55 2:20 2:23
Jables 1:58 2:00 2:05 2:03
E-Rod 2:24 2:27 2:27 2:24
Billy 1:47 1:44 1:48 1:57
Cat 2:24 2:26 2:40 2:27
Blake 1:50 1:58 2:05 2:09
Marky Marc 1:55 1:53 1:56 1:57
PM – Level 1
Jack 7:01
Megan 8:36
Krista 5:40
Sharde 6:56
Rush 5:54
Franklin 10:18
Cyrus 5:07
Snick 5:48
Anne 6:09
Kara 6:17
Vanessa 7:23
M 5:37
J. Dub 6:43
Avtar 6:30
Derek 6:49
Corey 6:12
49er 5:53
Matthew 6:19
Jasmine 7:21
J-Mo 5:14
Jesus 5:16
in Workout of the Day 1,923 comments

WOD 8/18

All Levels
Partner WOD
40 HSPU
50 Pull ups
60 KB American Swings
70 MB Sit Ups
80 Burpees
*2-4 person teams, split all the reps, on person works at a time

Announcements

  • Important changes to our Level 1 Program start on Monday! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
AM – All
Jackie/Boone/James/Cameron 11:32
Gut 13:21
Fig Jam 13:38
Astros 13:59
Albert’s Awesomeness 12:06
in Workout of the Day 226 comments

WOD 8/17

All Levels
A. Box Jump w/ 3 sec Pause on top x4x4 Rest 1:30
B. Squat Drops (Coach’s Cue) x6x4 Rest :45
C. MB Squat Catch x5x4 Rest 1:00

2 Rounds of
A. 2:00 AMRAP
5 Burpee Box Jumps
200m Shuttle Run (50m, 50m, 50m, 50m)
Rest 2:00

B. 2:00 AMRAP
10 Front Squats @ 75%
200 M Shuttle Run (50m, 50m, 50m, 50m)
Rest 2:00
*Record Meters

Force of Habit: Stress Hormones Switch Off Areas of the Brain for Goal-Directed Behavior
*Post thoughts to comments

“The art of being wise is knowing what to overlook.” – William James

Announcements

  • Important changes to our Level 1 Program start on Monday! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
AM – All
Weston 852
Rhett 1055
Caitlin 800
Valyn 800
Keith 1025
Jackie 800
Ivan 1025
JV 800
Robert 650
Tim 900
Suzi 800
Todd 850
Bradley 1025
Stephen 875
Andrew 1075
Tow Matt 875
Ballet 1025
James 1000
Cameron 825
Laila 800
Jenny 875
12P – All
Walker 875
Marky Marc 825
Rocky 800
Snider 800
Krista 800
E-Rod 1000
in Workout of the Day 274 comments

WOD 8/16

Level Two
A. Sumo Deadlift x4x6 @ RPE 8 Rest 2:00
B1. WTD Ring Dips x4x3 RPE 8-9 Rest 1:00
B2. Ring High Flys x4x3 Rest 1:00
C1. Long Stroke Split Squat w/ DB x6x4 RPE 9 Rest :30
C2. DB Farmer Walks x100x4 RPE 9 Rest 1:30

Level One (Day 3)
Skill
Frankenstein Squats
Back Squats

WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps

A Few Minutes to Flavor
*Post thoughts to comments

“You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks.” — Deepak Chopra

Announcements

  • Important changes to our Level 1 Program start next week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Morgen S
Jacklyn S
Kristen S
Weston S
Cameron S
Kelly S
Jamsine S
Robert S
Erci S
AM – Level 2
Sparker S
Doug S
Leah S
Alex S
Jessie S
Eileen S
Stephen S
Jennifer S
Tow Matt S
Schittone S
MegO S
Michael S
Paul S
JJ S
Sherman S
Caitlyn S
Walker S
KT S
Jenna S
Christina S
AM – Ladies’
Jenny S
Irl S
Shannon S
12P – Level 1
Avtar S
Snick S
Anne S
49er S
Caroline S
Cyrus S
PM – Level 2
Trixsi S
Kolb S
ABC S
Todd S
Jamey S
Sanchez S
Danny S
Sean S
LaRosa S
Andy S
Liz G S
Gary S
Amy S
Evil S
Chrissy S
Rachel S
Alyson S
Nicole S
Adrian S
PM – Level 1
Snider S
Krista S
Araceli S
Diana S
Victoria S
Matt S
J-Dub S
Victor S
Rush S
Vanessa S
in Workout of the Day 2,329 comments

WOD 8/15

Level Two
A1. Walking Russian Twists (Hold Plate Close) w/ Plate x10x3 Rest :30
A2. Walking Tree Tops w/ Plate x10x3 Rest :30
A3. Hay-bales w/ Plate x10x3 Rest :30

21-15-9
Deadlift (175lb, 135lb)
Box Jumps (24”, 20”)
300m Run
*Total Time Recorded

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Total time Recorded

Lifting 545 Pounds Over His Head for Olympic Gold
*Post thoughts to comments

 “All glory comes from daring to begin.” – Eugene F. Ware

Announcements

  • Important changes to our Level 1 Program start next week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Morgen 8:25 (6lb)
Jesse 8:15 (10lb)
Mike G 7:23 (14lb)
Randy (3 RDS)
Cindy 11:55 (6lb)
Kelly 9:35 (6lb)
AJ 8:24 (20lb)
Erci 9:36 (10lb)
AM – Level 2
JP 8:42 Rx
Big Spoon 8:55 Rx
Eileen 15:08
Sparker 14:05 Rx
Jessie 11:28
JV 11:26
Tim 12:14 Rx
Guthrie 11:24 Rx
Evil 13:25
Ivan 10:42 Rx
Keith 9:58 Rx
Valyn 12:52
Mike 11:21 Rx
Ballet 11:05 Rx
Bradley 8:53 Rx
Tow Matt 11:10 Rx
Michael 9:40 Rx
Gary 10:48
Caitlin 11:05
Kirk 11:00 Rx
Laila 11:53
Colleen 13:04 RX
KT 13:40
12P – Level 2
Heather 11:34
Jables 11:40
Marky Marc 13:22
Wade 10:51 Rx
E-Rod 13:18
PM – Level 2
Jeanette 11:45
Kevin 11:58
Tasha 11:42
Cat 13:16 Rx
Billy 11:24
Randy 11:48
Desiree 13:10 Rx
Blake 9:47 Rx
Schittone 10:25 Rx
Jovi 9:05 Rx
EJ 11:19
Stormye 12:07
James 10:41
Marissa 8:55 Rx
Adrian 11:29 Rx
Alyson DNF
Rachel DNF
Kaz 13:37 Rx
Patti 13:29
Rhett 11:17 Rx
Denise 11:49
Michele 14:18
Melissa 8:43
PM – Level 1
Jennifer 9:29 (10lb)
Krista 7:27 (10lb)
Kristen 7:32 (10lb)
Victor 7:38 (14lb)
Corey 7:45 (14lb)
Donna 8:28 (10lb)
Fran (4 RDS) (6lb)
Diana 9:52 (MOD)
in Workout of the Day 2,396 comments

WOD 8/14

Level Two
BTN Snatch Grip Push Press x3x5, RPE 7-8, Rest 2:00

then…
5 Rounds
5 HSPU
10 Horizontal Ring Row
15 Lateral Cone Hops
*Total time recorded

Level One (Day 2)
Skill
Chin-Ups

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Total time Recorded

10 Reasons Why CrossFit Isn’t Working for You
*Post thoughts to comments

“Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret” – Dalai Lama

Announcements

  • Important changes to our Level 1 Program start next week! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

AM – Level 1
Jacob 6:55
Rush 8:44
Robert 10:41
Jacklyn 8:10
Ginger 10:40
AM – Level 2
Rhett 6:38 (Box)
JV 6:44 (Box)
Leah 6:47 (Box)
Ivan 7:04 Rx
Mego 7:21 (Box)
Guthrie 7:25 (Box)
Big Spoon 7:46 (Box)
Jackie 8:07 (Box)
Kelly 8:11 (Box)
Lex 8:47 (Box)
Ballet 4:07 Rx
Michael 4:36 Rx
Michele 5:28 (Box, Line)
Linda 5:57 (Box, Line)
Brad 6:43 (Box)
Gary 7:44 (Box)
Ray 4:34 Rx
Dusty 6:34 (Pike)
Christina 6:18 (Pike)
Dean 6:10 (Box)
Suzi 6:46 (Press)
12P – Level 1 Hang
Dixie :09 13:26 (10lb)
Anne :10 9:27 (10lb)
49er :60 8:45 (14lb)
Jasmine :14 10:27 (6lb)
Snick :30 9:20 (10lb)
Cyrus :30 9:02 (14lb)
Krista :39 7:55 (6lb)
PM – Level 2
Marissa 5:28 (Box)
Jables 6:33 (Box)
Crash 7:19 (DB Press)
Andrew C 7:25 Rx
Billy 6:55 (Box)
Tasha 6:57 (DB Press)
Jenna 5:37 (DB Press)
Boone 8:00 Rx
Melissa 5:34
Blake 9:36 Rx
Jeanette 5:43 (DB Press)
Desiree 6:54 (Box)
Holly 5:17 (Box)
LG 7:59 (Box)
ABC 5:32 (Box)
Pam 6:40 (Box)
James 6:35 (Pike)
Shug 6:08 (DB Press)
Nicole 6:12 (Box)
Chrissy 7:48 (Box)
Wade 8:46 Rx
Sanchez 8:46 Rx
Paul 7:52 (Box)
Adrian 7:09 (Box)
Marky Marc 6:56 (Box)
Andy 8:10 (Box)
Jovi 7:19 Rx
LaRosa 6:56 (Box)
in Workout of the Day 256 comments

WOD 8/13

Level Two
WU Snatch Progression
10:00, on the minute
2 Hang Snatches @70%
Rest 5:00

15:00, on the minute 
Hill Sprint
6 Burpees
*Alternate each minute

Level One (Day 1)
Skill
Air Squats
Body Positioning
Push-Ups

WOD
3 Rounds
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs 

Is It Primal? – Coconut Water, Chocolate Milk, Glycomaize and Other Foods Scrutinized
*Post thoughts to comments

“It is never too late to be what you might have been.” – George Eliot

Announcements

  • Important changes to our Level 1 Program are coming! Learn about them. 
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
AM – Level 1
Jasmine
Whitney
Cyrus
Ginger
Robert
Paiman
Ercimin
Faith
AM – Level 2
Jenna
Tim
Andrew C
Mike
Keith
MegO
Leah
Sparker
Alex
Jackie
Big Spoon
Jessie
Jeff C
Bradley
Michael
Ballet
George
Valyn
Tow Matt
Kirk
Ray
Fro
Christina
Mrs Fro
Walker
Michele
PM – Level 2
Jeff
Randy
Billy
Marky Marc
Holly
Caitlin
ABC
Kevin
Stormye
Shug
Elena
Shemo
Ryan
E-Rod
LG
James
Pam
Ronnie
Kaz
Marissa
LaRosa
Andy
Sanchez
Denise
Nicole
Paul
Kiehler
PM – Level 1
Jack
Morgen
Liz G
Snider
Jacob
Diana
Cameron
Krista
J. Dub
Caroline
Snick
49er
Avtar
Fran
Eugenia
Matt
Victor
in Workout of the Day 212 comments

WOD 8/11

All Levels
20:00 Partner AMRAP
10 Power Clean or KB American Swings (115lb, 95lb)
100m KB Waiter Carries
20 DU
200m Run
*One person works at a time, both partners do all the reps

Announcements

  • Important changes to our Level 1 Program are coming! Learn about them. 
  • Good luck to Liz as she competes at the South Texas Open on Saturday!
  • Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up here.
  • Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
  • We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

in Workout of the Day 285 comments