Wednesday: PR City

Wednesday: PR City

Wednesday: PR City

 Who said cat lovers aren’t the most badass CrossFitters?!?
If you have been here in the late afternoon you may see the daily results on the whiteboard a drawing of a cat face for someone’s name. That would be our very special CrossFitting cat loving Katie Grinsell.
She has been CrossFttting with us since April and has blown us away by her constant PR’s. One of her greatest attributes is having no fear. She willingly wants to try new skills and eager to upscale her WODs on the daily. Sometimes it takes years for people to get out of their comfort zone but not Katie.

Some of the most her recent PR’s include (but totes aren’t limited to) her Back Squat unbroken kipping pull-ups and defined biceps. Your hard work has been paying off and we are so happy that you are a part of our community.



Wednesday’s Training: 

Skill: Deadlift: 5 reps @2020



20-25% of that KB swing AMRAP in 4 minutes


rest 3 minutes then:


3 rounds for time:

  • 25 wallballs
  • 20 Sit Ups

Skill: Deadlift

  • 5 Reps @ 2020



20% of that KB swing AMRAP in 4 minutes


rest 3 minutes then:


3 rounds for time:

  • 25 wall ball
  • 20 Sit Ups

A. In 12 Minutes establish 1RM Squat Clean (not power)


B. in 8 Minutes perform AMRAP of 1RM at 80%


C. 3 Rounds for time (10 minute cap)

  • 20x Burpees
  • 20x Toes to Bar
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