A. Every 90s for 12 minutes:

     2 Tap N Go Power Snatches

B. EMOM 16

   1. 16/12 Cal Row (Assault Bike if possible)

  2. 12 Racked KB Lunge (35/26)  

  3. 12 Ring Dips

  4. 8 Power Snatches (95/65)


Ronda Rousey is fighting this weekend and will try to remain undefeated in her pro career in the UFC. She recently made comments in this video: http://bleacherreport.com/articles/2533757-ronda-rousey-im-not-a-do-nothing-b-h

that have basically gone viral across social media. Although not terribly eloquent I think she brings up a pretty valid point. This immediately made me think of our female athletes at CFR and at CrossFit gyms all over the world. In order to start and stick with CrossFit as a female, you have to overcome a fair few stigmas and myths. I give any woman tons of credit out there who has dedicated herself to getting stronger.


It didn't look good for a little while there, when women were discouraged from playing sports by doctors because it may damage their "reproductive apparatus". Today, we are at a pretty awesome stage in the physical development of women. There has never been a point in our history as humans where more women are stronger, faster and in better shape than their male husbands! Just watching the CrossFit Games and how it has pushed women to be stronger and still feminine is incredible. I want to congratulate all of female athletes who continue to prove that it's more than okay for women to be strong, and enjoy themselves in the process.