Are you committed? Or do you feel obligated?

Obligation is a repayment of sorts - an action to balance out the scales for a debt of gratitude. Commitment comes from nothing. Which are you?

Alpha:

Snatch Balance 2RM

Bravo:

Overhead Squat: Heavy Double or 2 RM

Charlie: Squat 3x5 / Press 3x5

Then...

AMRAP in 15 min:
7 strict toes-to-bar (no swing or kip)
5 push press (135/85)
3 thrusters (135/85)

Whenever I find something that I really like in life, I usually like to share it. This is true with activities, food and information. I love CrossFit as do many you peeps out there, and in a couple of weeks you will have the opportunity to SHARE it with a friend. It's our official Bring A Friend day. It's the perfect day to bring a friend or two. You can show off what you know and share a part of your life that is pretty cool. Mark your calendar and make sure to bring a friend! It's going to be open to all classes.

Rack Jerk a heavy single or 1RM. In this movement, you take the bar out of the rack and perform a split or power jerk from the back. If you want to jerk from the front -- no worries.

1-1-1-1-1-1-1

Then...

3 rounds for time:

• 600 m run
• 40 box jumps
• 30 overhead walking lunges (45/25 plates)

 Worth A Look

Welcome aboard Victor O, Sarah P, Chad D, Katie Mack, Victoria M, Matthew T and Carson W! It's so great to have you!

 Snatch - work up to a new 1rm or a heavy single for the day.

If you're still working on the full movement -- a muscle snatch to a power snatch (from the floor or from the hang) to an overhead squat will work.

Not ready for Oly lifting? Some deadlifts and push presses will sub in nicely: 3x5

Then...

AMRAP 12 Min.

• 5 hang power clean
• 7 wall ball 20/14#
• 100m run

Code red surfing, emotional control and other “time to fly” moments
WOD awareness
Don’t tell me about your diet
How to pick a good yoga class
Chocolate coconut stacks / Balsamic reduction glaze with fresh fruit
In sitting still, a bench press for the brain

Find a heavy double to a new 2RM Front Squat or just "put some work in" depending on your level

Then...

• 45 seconds Deadlift (225 / 155)
• 15 seconds rest
• 45 seconds HSPU
• 15 seconds rest
• 45 seconds Thrusters (95 / 65)
• 15 seconds rest
• 45 seconds Pull Ups
• Rest 1 minute - repeat for a total of 3 rounds