WOD

Jake

For Time:
21 – 15 – 9
OHS (115/80)
HSPU
400 Meter run

Box Brief:
We still have a few open spots for the weightlifting clinic.  Saturday at 11:30am is the date!

Courtney

TBT Chad aka “Kickin Wing”

20 Minute AMRAP:
100 Double unders
100 Foot walking lunge

Box Brief:
Just a reminder, the weightlifting class is this Saturday at 11:30am.  Sign up before the spots fill up! Cost is $20.

Preston

Travante

Squat Clean:
Find a 3 rep max

10 Minute AMRAP:
5 Strict pull-ups
10 Push-ups
15 Air squats

Box Brief:
If you find yourself bored during the day then you may have found an opportunity to stretch!

Dan

…

For Time:
45 – 35 – 25
KBS (72/53)
Dumbbell sit-ups (35/25)
Burpees

Box Brief:
The weightlifting clinic is this Saturday at 11:30am.  Cost is $20.

Todd

Scott & Chris G.

5 Minute AMRAP:
21 Calorie row
21 Deadlifts (95/65)
5 Minute rest

5 Minute AMRAP:
15 Calorie row
15 Front squats (95/65)
5 Minute rest

5 Minute AMRAP:
9 Calorie row
9 Thrusters (95/65)

Box Brief:
Elizabeth just had her baby girl!! Evelyn is gorgeous!

Elizabeth & Evelyn

5:30pm ladies

Box Brief:
Welcome to the Sunday blog!  I hope everyone is having a great weekend.  Usually I like to present you all with informative articles and videos.  But sometimes it’s fun to showcase a “feel good” story .  There are many benefits to performing CrossFit.  Most of these benefits are obvious but there are countless others that will go unnoticed.  And with some luck, I hope you never need.  Today’s story is about an individual whose life was changed forever due to a polymicrobial brain infection.  Thanks to his great physical condition he was able to survive this near-death experience.  I hope you enjoy “CrossFit Lifeguard: Stephen Walker” written by Andréa Maria Cecil.

They start so young

For Time:
10 Squat cleans (135/95)
100 Double unders
8 Squat cleans (135/95)
80 Double unders
6 Squat cleans (135/95)
60 Double unders
4 Squat cleans (135/95)
40 Double unders
2 Squat cleans (135/95)
20 Double unders

Box Brief:
Thanks for bringing all your friends, it was a ton of fun!

LaFancy at his best

TBT Josh slamming weights during the open.

16 Minute AMRAP:
200 Meter run
15 Push-ups
30 Meter bear crawl

Box Brief:
Here is a fun video showing how diverse the benefits from CrossFit can be.