''Viking Frank'' (09.01.2009)

Warm-up Drills (09.01.2009)
500m Row
21-15-9 reps each of
PVC Thrusters
Jumping Pull-ups
Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Final set and rep schemes should be executed as if you were heading into a Max Effort WOD.

''Viking Frank'' (09.01.2009)
Complete 3 Rounds for time of:
Row x 250m
15 x Thrusters (155lbs)
15 x Chest-2-Bar Pull-ups (30lbs)
Row x 500 m
12 x Thrusters (155lbs)
12 x Chest-2-Bar Pull-ups (30lbs)
Row x 750 m
9 x Thrusters (155lbs)
9 x Chest-2-Bar Pull-ups (30lbs)

Post times to comments.

Safety Note: If you are following this site but do not train with us please take safety into account and scale as necessary.
The CrossFitters taking on this beast have been training for more than a year, some of which were competitive in the Northeast Regional Qualifiers for the CrossFit Games. This is by no means implying that ''Viking Frank'' is an insurmountable challenge, we just hope that all of our athletes near and far consider safety to be paramount. ''Viking Fran'' is listed below in case anyone feels like cutting their teeth on the original monster. Those days in the garage were amazing to behold.

''Viking Fran'' (09.01.2009)

Complete 3 Rounds for time of the following
Row 250 m
15 x Thrusters (135lbs)
15 x Pull-ups (20lbs)
Row 500 m
12 x Thrusters (135lbs)
12 x Pull-ups (20lbs)
Row 750 m
9 x Thrusters (135lbs)
9 x Pull-ups (20lbs)

Post times to comments.

CrossFit Endurance WOD (09.01.2009)
Tempo 85% x 95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

Snatch n' Run (08.31.2009)

Warm-up Drills (08.31.2009)
Complete the following at your own pace.
Attempt to maintain a steady, unbroken series of Single-unders for each time interval prescribed.
Burgener Drill (PVC)
1:00 Single-unders
Burgener Drill (PVC)
2:00 Single-unders
Burgener Drill (45/25lbs)
3:00 Single-unders

Burgener Warm-up Sequence
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3
Sage Burgener Demo Video

Snatch n' Run (08.31.2009)
Five rounds for time of
15 x Power Snatch (95lbs/65lbs)
Run 400 meters
Cathletics Power Snatch Demo Video

Post times to comments.

CrossFit Endurance WOD (08.31.2009)
8-4-2 Ladder
Swim, Bike, Run, or Row (C2)
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.

Notes: There are three rungs on this ladder, 8 minutes, 4 minutes, and 2 minutes. During each time period you are attempting to complete the prescribed distance for that set every :30 seconds, any time left is your rest (just like the pull-up ascension ladder). Rest 4 minutes between rounds 1 and 2, rest 2 minutes between rounds 2 and 3.

It's complicated, I know, but it's also deliciously painful.

Post times to comments.

Rest Day (08.30.2009)

Don PePe and Bertimus:

We will miss the hell out of you two freaks during your fall semesters, collect as many heads as you can fit on your belts and get back down here every chance you get.

Keep posting and let everyone know how it's going with your service programs in school, we are eagerly awaiting news of victory.

Rest Day (08.30.2009)

CrossFit Endurance Rest Day (08.30.2009)

Rest Day (08.29.2009)

Rest Day (08.29.2009)

CrossFit Endurance WOD (08.29.2009)
Swim, Bike, Run, or Row (C2)
Sprint/Recover:
3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off)

All out Efforts!

Post distances to comments.

Max Effort Hang Power Clean Singles (08.28.2009)

Warm-up Drills (08.28.2009)
800m Run
12-9-6 reps each of
Pull-ups
Push-ups
Squats
Use as many warm-up sets and reps as needed to prepare for Max Effort Hang Power Clean Singles.

Max Effort Hang Power Clean Singles (08.28.2009)
Hang Power Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Skill Development (08.28.2009)
At your own pace complete four rounds of the following:
20 x GHD Sit-ups
20 x Back Extensions

CrossFit Endurance WOD (08.28.2009)
Time Trials
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT

Post distances to comments

''Seagram Sevens'' (08.27.2009)

Warm-up Drills (08.27.2009)
Row 1000m
9 Fundamentals x 10 each

''Seagram Sevens'' (08.27.2009)
Complete as many rounds as possible in 12:00 of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post rounds completed to comments.

CrossFit Endurance WOD (08.27.2009)
Swim, Bike, Run, or Row (C2)
90 seconds on x 90 seconds off for 6 Rounds
Cover as much Distance as possible in each of the 90 sec intervals.

Post distances to comments.

''Pick Your Poison'' (08.26.2009)

Warm-up Drills (08.26.2009)
Run 800m
Samson Stretch

Foam Roller

''Pick Your Poison'' (08.26.2009)
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 x Pull-ups
10 x Push-ups
15 x Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups

Post your choice of girls and rounds completed to comments.

CrossFit Endurance Rest Day (08.26.2009)

Barbell AMRAP (08.25.2009)

Warm-up Drills (08.25.2009)
25 x Double-unders
10 x Thrusters (45lbs)
10 x Hang Power Cleans (45lbs)
10 x Sumo Deadlift High-Pull (45lbs)
25 x Double-unders

Barbell AMRAP (08.25.2009)
Complete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Cleans (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)

Post rounds completed to comments.

Skill Development (08.25.2009)
Complete one of the following choices at your own pace:
9 x Muscle-ups
or
15 x Ring Dips
15 x False Grip Ring Pull-ups
or
2 Rounds Max Reps Paralette Dips
2 Rounds Max Reps Pull-ups

CrossFit Endurance WOD (08.25.2009)
''Death By 10 Meters''
Swim, Bike, Run, or Row (C2)
Every minute on the minute complete the distance prescribed, starting with 10 meters for the first minute and adding 10 meters each round until you can no longer continue. Your rest time is whatever remains after you complete the distance for each round.

Post rounds completed to comments.

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)

Warm-up Drills (08.24.2009)
Row 1000m
Samson Stretch

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)
Complete the following for time
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

Post time to comments.

Skill Development(08.24.2009)
Complete the following at your own pace
21 x Back Extensions
:30 x Handstand
15 x Back Extensions
:30 Handstand
9 x Back Extensions
:30 Handstand

CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Post time to comments

Rest Day (08.23.2009)

Rest Day (08.23.2009)

CrossFit Endurance WOD (08.23.2009)
2 x Repeats
Swim: 2 x 8 min, Rest 2 min Between intervals
Bike: 2 x 15 min, Rest 2 min Between intervals
Run: 2 x 12min, Rest 2 min Between intervals
C2: 2 x 8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Post distances to comments.

Rest Day (08.22.2009)

Rest Day (08.22.2009)

CrossFit Endurance Rest Day (08.22.2009)

Stable News:
Everyone's weekend homework is to keep Heidi from making up a WOD on her own and relapsing back into the infamous ''Never-Rest-or-Recover'' addiction.

Max Effort Push Press Singles (08.21.2009)

Warm-up Drills (08.21.2009)
3 x L-sit holds for max total time
Use the rest time between your L-sits for the Samson Stretch
30 x Kettlebell Swings (16kg or heavier)
Warm-up as needed for Push Press Max Effort Singles.

Max Effort Push Press Singles (08.21.2009)
Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

''Karen'' (08.21.2009)
Complete the following for time:
150 x Wallball Shots (20/14lbs)

Post time to comments.

CrossFit Endurance WOD (08.21.2009)
Choose one of the following sports and complete the following:
Tabata :20 max effort x :10 rest for 8 Rounds
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use a damper setting above your normal selection.

Post distances to comments.

''Linda'' (08.20.2009)

Warm-up Drills (08.20.2009)
Complete the following at your own pace:
20 x Walking Lunges, alternating legs
15 x Push-ups
10 x Air Squats
5 x Box Jumps (24'')

Rest 1:00 before beginning your warm-up sets for ''Linda''.
Increase the loads using as many reps/sets needed for the Deadlift, Bench Press, and Clean weights used in the WOD.

''Linda'' (08.20.2009)
Complete the following triplet for reps of 10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Skill Development (08.20.2009)
Consume vast quantities of oxygen, while floating in your post WOD euphoria.

CrossFit Endurance WOD (08.20.2009)
Time Trial for your choice of the following
Swim: 600m TT
Bike: 12 mile TT
Run: 5k TT
C2: 4k TT

Post times to comments.

Stable News:
Happy Birthday to ''OD''!

We are always proud to call Deb one of our original badass firebreathers from the garage.

There is a hot debate raging among the other CrossFitters as to how old she is, but the answer is simple and everyone should have seen it coming. ''The Original Deb'' is three months and three weeks old since being born again CrossFit hard... Keep killing those WODs, ''OD'', and have an amazing birthday you CrossFitting infant you.

Hero WOD "Ryan" (08.19.2009)

Warm-up Drills (08.19.2009)
Complete the following at your own pace
400m Run
15 x Squat Snatch (45lbs)
400m Run
15 x True Push-ups (use paralettes)

Hero WOD "Ryan" (08.19.2009)
Complete five rounds for time of
7 x Muscle-ups
21 x Burpees
Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Post times to comments.

Skill Development (08.19.2009)
Complete 15-12-9-6-3 reps for each of the following:
GHD Sit-ups
Back Extensions

CrossFit Endurance WOD (08.19.2009)
4-6 Repeats for your choice of the following
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

Double-under, Sit-up Time Trial Ladder (08.18.2009)

Warm-up Drills (08.18.2009)
1000m Row
9 Fundamentals x 10 reps each
Use a 45lb barbell and a 20lb Medecine Ball for these sets.

Double-under, Sit-up Time Trial Ladder (08.18.2009)
Complete max reps possible for each of the following intervals:
Double-unders x 2:00
Sit-ups x 2:00
Double-unders x 1:30
Sit-ups x 1:30
Double-unders x 1:00
Sit-ups x 1:00
Double-unders x :30
Sit-ups x :30

Post numbers of sit-ups and double-unders to comments.

Skill Development (08.18.2009)
''Team Tire Flipping Death Match''
Teams of two CrossFitters will face off for a tractor tire ''flip-off''. This contest will consist of four rounds, each representing progressively smaller increments of time. These time intervals represent how long each team will be allowed to begin their flip of the tire.

Example: Round 1 gives each team a :60 interval to flip the tire once towards their opponents. When the flip is complete the opposite team then has sixty seconds to do the same.

The rounds will continue until one team fails to execute the tractor tire flip in time (the tire must be moving towards the opposing team before the round expires, both teammates must participate in each flip).

If the two teams battle through all four rounds to a stalemate there will be a Rhabdo Round with infinite :03 second intervals. This ''bonus level'' will continue until a team declares victory.

Round 1: Each Team has 4 x :60 intervals (8 flips total)
Round 2: Each Team has 4 x :45 intervals (8 flips total)
Round 3: Each Team has 4 x :30 intervals (8 flips total)
Round 4: Each Team has 4 x 15 intervals (8 flips total)
Rhabdo Round: Each Team has :03 intervals to flip the tire, continuing until one team fails and victory is declared.

Yes, there are other prizes for the victorious besides being exhausted... wait and see.

Post the details of your strife to comments.

CrossFit Endurance Rest Day (08.18.2009)

Max Effort Front Squat Singles (08.17.2009)

Warm-up Drills (08.17.2009)
Run 1200m (3/4mi)
Using sets of 9-7-5-3 work on Front Squat technique while slowly increasing the load for your first max effort set of 1.

Max Effort Front Squat Singles (08.17.2009)
Front squat 1-1-1-1-1 reps
Weighted Pull-ups 3-1-1-1
If you don't have any weighted pull-ups/deadhang pull-ups then execute three rounds for max reps, using your current band for assistance as needed.

Post loads/reps to comments.

Skill Development (08.17.2009)
2 minute Time Trial in the Ring Support position. Attempt to maintain your best ring support for as many seconds as possible. Use as many sets as needed.

2 Rounds of Max Effort Row 500m with 2:00 rest.

Post times to comments.

CrossFit Endurance WOD (08.17.2009)

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

Post times to comments.

Rest Day (08.16.2009)

Rest Day (08.16.2009)

CrossFit Endurance WOD (08.16.2009)
Tempo 90% of your best time for the distance of your choice.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k

Post times to comments.

Rest Day (08.15.2009)

''I always start these events with very lofty goals... after a point of body deterioration, the goals get evaluated down to basically where I am now-- where the best I can hope for is to avoid throwing up on my shoes.''
-Ephraim Romesburg, 65 miles into the Badwater Ultramarathon.

Rest Day (08.15.2009)

CrossFit Endurance WOD (08.15.2009)
Swim, Bike, Run, or Row (C2)
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts, incline and terrain are your choice.

Post distances to comments.

Wallball, Snatch Met.Con. (08.14.2009)

Warm-up Drills (08.14.2009)
Row 1000m
Burgener Warm-up
3 rounds of the following, working your way up to a 45lb barbell
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3

Wallball, Snatch Met.Con. (08.14.2009)
Complete 3 Rounds for time of:
30 x Wallball (20lbs)
30 x Snatch (95/65lbs)

Post times to comments.

Skill Development (08.14.2009)
20 x Turkish Get-ups with a 45lb Barbell, alternating sides

CrossFit Endurance Rest Day (08.14.2009)

Pull-up Ascension Ladder (08.13.2009)

Warm-up Drills (08.13.2009)
3 rounds of :
10 x Push-ups
10 x Box Jumps (20'')
10 x Kettlebell Swings (16kg)

Pull-up Ascension Ladder (08.13.2009)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Skill Development (08.13.2009)
Prone Plank Hold 4 rounds of :20 x :10 rest
Right Plank Hold 4 rounds of :20 x :10 rest
Left Plank Hold 4 rounds of

:20 x :10 rest

CrossFit Endurance WOD (08.13.2009)
Swim: 3x (50m/y + 100m/y + 200m/y)
Bike: 3x ( 1/2mile + 1 mile+ 2 mile)
Run: 3x ( 200m + 400m+ 600m)
C2: 3x ( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

Stable News:
There are a lot of big things happening around here as we continue through the process of scheduling dates to host two CrossFit certifications up here in our very own Stable of doom:
CrossFit Run/Endurance Certification and CrossFit Olympic Lifting Certification.
What we need right now is a general idea of how many people are interested in attending each cert so we can accurately plan for the logistics involved. Feel free to shoot me an email or post comments if you are interested...
It's about time we take things to the next level.

Any of our athletes running the Cigna 5k are more than welcome to come by prior to the start and execute a race specific warm-up... remember how max effort days require us to prime ourselves for top level performance? Running a 5k time trial is no different.

800m Sprint Repeats (08.12.2009)

Matt, you will be missed... come back and visit soon, it was a blast having you train with us.

Warm-up Drills (08.12.2009)
Row 1000m
Squat Series Fundamentals x 10 each
Samson Stretch
Press Series Fundamentals x 10 each
Samson Stretch
Deadlift Series Fundamentals x 10 each
Click the following link to see what a Samson Stretch is:
''A Better Warm-up''

800m Sprint Repeats (08.12.2009)
Four rounds, each for time of
800 meter run
Rest as needed between efforts.

Post times for each round and rest times to comments.

Skill Development (08.12.2009)
Headstand/Handstand Hold Time Trial x 2
You have two attempts to accumulate as much time as possible in your choice of holds.
Rest as needed between sets.

Post times to comments.

CrossFit Endurance WOD (08.12.2009)
Swim, Bike, Run, or Row (C2)
9 Minute Time Trial at maximal effort.

Post distances to comments

Stable News:
Goodluck to all our athlete's running the Elliot Cigna 5k on Thursday... I would make suggestive remarks about pillaging and collecting heads during the run but it's a charitable event.

The homepage is linked below if you would like some details or are interested in coming out to support our Savages.
Cigna 5k Road Race Homepage

Our t-shirts will be in tomorrow... FINALLY! Beat up small children for their lunch money if you have to, the shirts are $25 and hopefully we ordered enough this time to satiate our horde of rabid CrossFitters.

''Viking Nicole'' (08.11.2009)

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.''
--William James

Warm-up Drills (08.11.2009)
Accumulate 1:00 of Double Unders or 4:00 of Single Unders
15-12-9-6-3 reps each of
Windshield Wipers
Stiff-Legged Deadlifts
Execute the prescribed workload with constant control over the movements, especially if they are new to you.

''Viking Nicole'' (08.11.2009)
Complete as many rounds in 20:00 as possible of
350m Row
Burpees max reps
Taking burpees to maximal rep sets requires that they be strung together with constantly progressive movements by the athlete. Stopping anywhere in the range of motion, transitions included, constitutes the end of a set. Standards for the burpee include quads or chest touching the ground at the bottom of the push-up, a visible clearance off the ground during the jump, and ears visible through the arms during the clap overhead (same as any overhead movement).

Post total reps for each round to comments.

Skill Development (08.11.2009)
3 Rounds of
10 Clean and Jerk (45lbs)
Take as much rest as needed between rounds.
Work specifically on applying the principals of the Burgener Drills.
All cleans are squat cleans.

CrossFit Endurance WOD (08.11.2009)
Complete the following 1:00 time ladder for your choice of
Swim, Bike, Run, or Row (C2)
1min on, 1 min off,
1 min on, 50 sec off,
1 min on, 40 sec off,
1 min on, 30 sec off,
1 min on 20 sec off,
1 min on, 10 sec off,
Go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Post distances to comments.

Max Effort 5-Rep Deadlifts (08.10.2009)

Warm-up Drills (08.10.2009)
Run 800m
Deadlift Max Effort Preparation
Sets of 15-12-9-7-5
Start with a 45lb barbell and build up your loads until you are ready for the 5 rep max effort attempts.
Attention to detail and technique are critical during these initial sets, prime yourselves for maximal performance during the WOD.

Max Effort 5-Rep Deadlifts (08.10.2009)
Deadlift 5-5-5-5-5

Post loads (including warm-up sets) to comments.

Skill Development (08.10.2009)
''Tabata'' Push-ups x Sit-ups (Abmat)
Complete 16 intervals of (:20 max reps x :10 rest)
Alternate between Push-ups and Sit-ups (Abmat)
Score is total points from all intervals.

Post totals to comments.

CrossFit Endurance Rest Day (08.10.2009)

Stable News:
Raj has returned!! Glad to have you back from Mumbai, dude... we went out and got a Russian to fill the accent gap while you were gone, now we should be well established as a culturally diverse crowd of CrossFitters.
Oh, and the WOD for your first day back will be getting your shoes down from the ceiling.

Welcoming New CrossFitters:
The following crazies have come in recently and sipped the delicious CrossFit Kool-aid: Callie, Griggs, Butch, Erica, Nate, Jake, Paul, Jim, Kyle, Matt, Chris, and Branden.

Our crew has welcomed them all with open arms into this family of CrossFitters we have up here, lets heat up the forge and begin toiling away...

PS: There sure are a lot of Burpee Taxes coming down this week unless certain sandbaggers hurry the hell up and update their posts/scores... at least it should be an entertaining show for those that continue to offend the CrossFit Gods.