Complete 5 rounds for time of:
7 Deadlift (M: 275 lbs, W: 190 lbs)
30 Squats
7 Handstand push-ups

WOD Demo at Trident CrossFit – video [wmv] [mov] [HD mov] – Courtesy of CrossFit Main Site


December 10th & December 12th – Goat Clinic

It’s not too late to sign up for this great opportunity to learn how to run faster and with less impact on your body!

Does your running look like this video?  If not, you should be attending this clinic!

This CF Journal Article shows some of the drills we will be teaching you in the Running clinic.
Coaching Tools for Running: Part 3” with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov] – Courtesy of CrossFit Main Site


December 17th Goat Clinic

This clinic on the Snatch will allow you more time than a regular class to be coached on everything from the set-up to the overhead position.  No matter what your skill level is, there is always improvement to be made.  Sign up now.  There are only 6 spots available and you must be signed up ahead of time to participate.

To sign up, please go to the CFIV website and sign into your account.  From there you will be able to sign up by clicking the class on the Schedule page.  If you have never signed into your account before, please sign in for the first time using the Sign Up option.  Everyone who is a member of CFIV has an account.  You just need to sign in for the first time and choose a password and possibly provide any missing info.

If you sign up for this Goat Clinic but can not attend, please email ahead of time so we can give your spot to someone on the wait list.  If your name is moved from the wait list to the class, you will be notified via email. There are 3 wait list positions available for each class. First come, first served!

“Coaching the Squat Snatch” with Natalie Burgener – video [wmv] [mov] [HD mov] – Courtesy of CrossFit Main Site