101016 – Wednesday

  • Congrats to Susan & Carolyne, drug who both got their first pull ups this week!!! They’ve both been working at it for quite a while, ailment and it just goes to show that with hard work and determination, you can definitely reach your goals…now it’s time to set some new ones!
  • Halloween WOD on Friday, October 29 @ 6pm, with party to follow after! Be sure and start thinking of costumes!

Carolyne (Right…) just moments before her first pull up! Carolyne’s been with us pretty much since the beginning. I’ve trained her two daughters, Tatyana and Nicolette in taekwondo for almost 3 years now. She’s been a great example of setting positive goals for her teenage girls, and getting her first pull up was a big accomplishment for her! Congrats from all of us!!!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

10x SLDHP

10x Sit Ups

10x KB Swings

Post rounds completed to comments.

All Levels & Level 2 CrossFit

A1. Hang Power Snatch x 10, 4 breaths only per set. Focus on tempo & breathing

A2. KB or Ring L-Sit, 30 seconds cumulative

Complete Ax5, going up in weight each time at A1.

B1. Hang Power Clean x 10, 4 breaths only per set. Focus on tempo & breathing

B2. 30 seconds AMRAP double unders

Complete Bx3, going up in weight each time at B1.

C. Tabata Sit ups, suitcase sit ups, or V-Ups, Low Score.

Post load for A1, B1, and C to comments.