You saw the Double Meat video in the Acorn, now read about it: Re-Test Week is next week. The final programming cycle of 2019 is coming to an end. Get in here next week and let’s see how much you have improved over the course of Cycle 21.


Lindsay Ashmun will be back at Oak Park to teach her GroundControl class next weekend. We have her confirmed for 10am Sunday in place of the regular CrossFit class and potentially in for Friday morning as well (time TBD). 


There will not be a breath & exposure experience this weekend (but Breath Class is still on). However, Coach Matt (that’s me) will be coaching Breath & Exposure on Sunday the 24th. If you want in, send me an email.


Finally, I will leave you with this quote from Epictetus to ponder:


“‘Being healthy is good, being sick is bad.’ No, my friend: enjoying health in the right way is good; making bad use of your health is bad.”





4 RFT:

:30 Paralette Hold

15 Dips

15 Double Lateral Burpees

–1 min rest between rounds–

–20-min Cap–



A) Front Squat – DELOAD

     3×5 @ 60% of 3RM

B) 5 Rounds on 4:00:

     20/15 Cal Row

     10 Deadlifts

     20 Wall Balls

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