WOD: 11.1.14

“Nothing in life is mandatory.  All that life guarantees is that you will die.  Everything else is optional.”


Photo 10-21-14, 7 50 29 PM


Mobility WOD:


  1. Hip distraction with external rotation, 1-minute each leg.

  2. Pigeon Pose, 2-minutes each leg.

  3. Mobilize flute with lacrosse ball, 3-minutes each hip.

Torque is king 3-way Hip Mob | Feat. Kelly Starrett



Skill: Turkish Get-up

CrossFit – “The Turkish Get-Up Series: The Steps” with Jeff Martone


Endurance WOD: 5K Row



Skill WOD: Turkish Get-up 1RM