Wod 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

*Scale so that you have a DAMN good shot of getting into the 4-8 minute range.

Things going on at CFSB!

Caitlin is at Regionals, Carl and I are going to be gone for the weekend, so if you have any questions and you are trying to contact us, we aren’t ignoring you, we are out cheering Caitlin on! Want to know whats going on as a play by play? Click here to Follow Us on twitter and we will give you the scoop, where all the CFSB’ers are at, how Caitlin is doing! Crossfitters! Don’t forget to wear your Badass Caitlin Shirts to support her!



We have Chad Vaughn coming again! and…he is kind of a big deal…(Click here for his bio) Want to get in on the Seminar? there is some Criteria for it.

Criteria needed to attend
1) Having attended one of Chad’s Weightlifting Seminars
2) Having worked with Mike Cerbus
Its not every day you get to work with someone who is ranked number 1 in his weight class for Olympic Weightlifting
Power Athlete Competitors, don’t forget to taper back this week! wait…what? Click here to read the post I did a while ago about it
Our CFSB Strength Competition is coming up too! want to know more about it? Click here to register or to learn more! Competition is July 20th and the Tickets go up in price from $30 to $50 on July 1st!