9-7-5 Reps of
Full (squat) snatch 135/95#
Ring muscle-up

The RX version of this workout requires a high level of skill and strength.  As usual, we can scale to any fitness level.  Whether you can do multiple unbroken muscle-ups or you’re trying to get your first pull-up, come on in and we’ll get you squared away.





“I just competed in the CF Games less than a year ago and now I’m dying.” – Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.



It’s pretty amazing to see how far CrossFit athletes have come in such a short amount of time.  The first video is from the CrossFit Games in 2010.  The video starts with the first women’s heat which includes 2014 champ, Camille Leblanc-Bazinet.  The second video is from 2014 and features Camille performing the same workout with RX men’s weight (135 lbs).


amanda 4-3-15