• 6:00 am WOD
• 9:00 am WOD
• 4:00 pm Youth
• 6:00 pm WOD
• 7:00 pm WOD
• 8:00 pm On Ramp

• Weightlifting
• Metabolic conditioning
  

• Dynamic stretch / body movement
• Samson stretch
• PVC shoulder stretch
• 3 sets of each:
  • Double under x50
  • Ring dip x5
  • Weighted OHS x10
    
  • Med ball clean x15
  • KB swing x20
    
  • Jumping pull-up x25
  • Sit-up x30
    

• Barbell clean
• Thruster
  

• Clean 7x1

Technique (post-WOD):

• Fran (no, I'm not kidding)
  

• Rainier CrossFit's Warm-up

Nutrition Tip of the Day:

• "Zone on the Rocks:  Fueling Performance" by Rob Miller

Question of the Day:

• Have you been listening to Robb Wolf's podcast?
• Post your replies in the comments below.