Workout 10.7.14

Nickname: Wed

Cloud 9 CrossFit – CrossFit

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1 Round C9 Warm-up

10 RDLs (Barbell)

10 Goblet Squats

Walking Knee to Chest Tuck 2x Gym

Walking Quad Stretch 2x Gym


Back Squat


Jive Turkey (Time)

5 Rope ascents

5 Deadlifts @ 135/95

4 Rope ascents

10 Deadlifts

3 Rope ascents

15 Deadlifts

2 Rope ascents

20 Deadlifts

1 Rope ascents

25 Deadlifts

Cool Down/Recovery

Foam Roll


If you have time please do some. Your body will be thankful.

Feature Video

Phil’s Journey For A Better Life