June 11, 2010
June 16, 2010

After each set complete a rope climb or pulling variation, and 5 box pistols each leg.

Finished with 3 minute tire Flips an burpees.



  1. Sara says:

    Great class! Welcome to our visitor John. I hit 135 for 5 on bench which I thought was a new PR, but later realized only matched my previous 5RM.

    Enjoyed the pistol work. Still need to work on depth and balance with them but did not have any knee discomfort while working them.

    I’m sad I was not able to flip tires and a little disappointed in my burpee reps (40) but that’s ok.

  2. Sara says:

    P.S. That is a pretty cool picture of Salty through the tire.

  3. SaltyHat says:

    awesome work by our CF-visitor John who notched (I believe) two firsts while at CFDC: rope climb and tire flips.

    good strength and skill based class. felt weak on the bench this time around, but look to get back on bench with gusto here in the near future. notched 63 burpees, but only 5 tire flips – thought mixing it with sledge hammers would help, but that big tire kicked my arse all over the place.

  4. Jon says:

    Thanks guys! I had a blast – you guys really know what you’re doing. Thanks for the tips that I will be sure to pass on to my gym – pistol work, rope climb, and muscleups.

    If any of you guys are in Atlanta – please feel free to conact me and get in a workout. Once I get the group picture, I’ll post it on our page. Here is my contact info and all the web stuff for our gym:


    (404) 916-5384