Bruce Lee

By: 321go 6 Comments

Mitch rings
If you have been paying attention lately we have added a new color to our wods.  Right after yellow (mutant) is now the color purple which has been give the code name 'Bruce Lee".  This is for you Mitch…


“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”


On a side note be sure to check out the CFE part of our website.  Matt is running a 24 hour Adventure Race in the Blue Ridge Mountains of Virginia this weekend and you can track his progress through the link.  Good Luck Matt!!


CrossFit Games Friday

Workout 6a

30 Push ups with hand release at the bottom

3 Burpee Pull ups

21 OHS Men 95lbs.  Women 65 lbs.

3 3  2 Rounds

Then…Optional, does not have to be for time…but can be.

3 Cleans M 205 W 135

4 Ring HSPU

7 6  5 Rounds

There will be a special workout Saturday instead of the usual team WOD.  Come if you Dare.


Group Stretch and Foam Roll

Broad Jumps  50 40  30 Reps

Competitor Advanced  Intermediate  Foundational

Scale to capabilities


  1. Awesome

  2. Sooooooo, are we going to get some A/C tonight and do I have to do 5 burpees because I asked before stretching?
    Good luck, Matt.

  3. charlie says:

    Mitch is a Ninja!

  4. Mitch is starting to look more like his old man all the time.

  5. Good luck Matt!!

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