CrossFit Level 1 Cert - check
3 months of shadowing - check
Muscle Up - check
Beer Mile - check
Write and Recite Haiku about CrossFit - check
WELCOME TO THE CREW SISSSSSSSY!
We have had so many PR's (personal records) this week, it's absolutely insane! Y'all are putting in the work and it shows! Here are just a few of the PR's…
Nicole 190# DL, JW 345# DL, Jill 165# Back Squat, Mike 305# DL, Jess 345# DL, Jen 215# DL, Tonya First handstand, Luke 335# DL, Abby 230# Back Squat and I know there were more! Congrats on these monumental accomplishments!
Please put in any last minute WOD book orders with firstname.lastname@example.org before the weekend is over. The order will go in first thing Monday morning.
Today is the last day to submit Handstand photos!!! Send them now!
Friendly reminder that there will be no open gym at either location this weekend. Take the time to put your phones away, shut down Facebook and spend some real time with your loved ones!
It has been a heavy week and today we do a 5K or a met con WOD - you choose. If you hate running… maybe you should be out doing it more :)
R2R or Row 200m
5 Posterior Chain Walk Outs
20 Ring Rows
PVC shoulder stretch
20 Leg Swings (Left/Right & Forward/Back)
Deficit Handstand Push Ups
30 minute time cap on the following:
50 Wall Ball Burpees
50 MB Wall Ball Sit ups
40 Wall Ball Burpees
40 MB Wall Ball Sit ups
30 Wall Ball Burpees
30 MB Wall Ball Sit Ups
20 Wall Ball Burpees
20 MB Wall Ball Sit Ups
10 Wall Ball Burpees
10 MB Wall Ball Sit Ups
(Seriously.. you are still reading this and actually thinking about doing this WOD instead of going for a 3 mile jog?)