21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups


New Equipment Part 1!

A few months back we posted on the GHD and how athletes should make the apparatus a part of their before and after class routine. The GHD is the king of accessory work to your standard CrossFit movements. The GHD is programmed into workouts on a frequent basis but use of them by athletes in workouts requires consistent use – this is for two main reasons – SAFETY in regard to consistency of use, and form. That’s why we say, “you can use the GHD in this workout if you have voluntarily been on the GHD in the past week.” We’re not kidding. For more on the GHD, check out this post.

Now, here’s the cool part and how it transfers to this post! So many athletes have taken the accessory work to heart before and after class that LOTS of you are earning the consistent privilege to be on the GHD during a workout. So, we needed MORE of them to cover everyone in class. How cool is that? You’ll see three new GHDs at the shop. One looks like the Cadillac of GHDs and you’ll notice a neat little knee pad useful for the glute ham raises! Want to use the GHD in a workout? We all do because it just looks cool – BUT, you have to do the accessory work before or after class to earn the privilege.