Sometimes you just know when a WOD is coming, ya know? You can almost feel it when you walk through the doors of the box. You can smell it in the air, and if we actually ate before we trained in the morning, we could easily taste it. But, uh-uh, that's a no-no for us GYG members. Nearly predicted, we were greeted by none other than a squat - the front squat:

3, 3, 3

--> 10 Box Jumps (24")

--> 10 Push-ups

(9 rounds for time)

Every gang member came in with their own agenda. Garth came to PR - and he did at 100K (220LBS) - Pete worked on is posture and elbow positioning, Dave worked hard on being more vertical and ridding himself of Coach Zach's favorite flaw to point out - the "butt wink." But one man came in this morning on a mission. Nate stepped into the rack with only one thing in mind: "PR today!" PR he did passing his goal of 70K and grinding his way to a new 3RM PR of 75K (165LBS). This photo captures it all. CHECK.OUT.THE.INTENSITY! Way to go, Nate.

After front squats we all set up our own little area to take on the METCON. When setting up, Pete sidled up close to Tom so he could keep pace. Intensity raised when Tom, concerned Brice would end up kicking him in the face while doing push-ups, grabbed his box to move further way. Pete scowled: "If you move your box from that box I am going to absolutely kill you!" With a quick evil grin and wicked laugh, Tom proceeded to move his box further away. All in good fun and competition.

--> Gold Medal = Pete, (4:21)

--> Silver Medal = Tom, (5:24)

--> Bronze Medal = Garth, (5:30)

--> Gang Member of the Day: Garth, aka "The Garth Show"

Ladies & Gentlemen, the man has taken his grunting to an entirely higher level. He not set a new 3RM PR at 100K, but he darn near shook the paint off the wall with the 27 second grunt measuring at 239 decibles on his final squat to complete his PR. Outstanding!

Super job, fellas! Thanks for the blast!

-tmo