1517 Railroad Street
Glendale, CA 91204

Wise Words

October 07, 2013

Pat Sherwood is someone that I highly respect in CrossFit.  He’s never won the CrossFit Games and has no chance of doing so.  He’s just a regular person that enjoys staying healthy, playing new sports, enjoying old hobbies, and doesn’t take himself too seriously.  His philosophy regarding CrossFit is pretty simple:

The goal is to get fit.  Make it the best hour of your day.  Stay safe, turn up the music, high five some people, and blow off some steam.  So remember that.  Relax.  Have fun.  Work out.


Skill: Press



For time:

20 weighted box step-ups (45#/24# for women)

Then 3 rounds of:

20 wall ball shots (20#/14# for women)

10 burpee box jumps (24″/20″ for women)

Then 20 weighted box step-ups

Upscale to alternating pistols for step-ups

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