Celebrate - Monday December 11, 2017
Celebrate
We hope everyone had a lovely evening on Friday celebrating another incredible year of Fun, Fitness and Friendships. We certainly did and for those who were unable to attend we missed you!Each year some members are given awards, as was mentioned before we handed out the awards. That doesn't mean that anyone should feel badly for not receiving an award. All the work that everyone does, does not go unnoticed.With that being said, we do wish to once again extend Congratulations to all those who won awards…...
Rookie of the Year - Sarah MesserveyMost Improved - Chris LaturneyMost Coachable - Jay Frosch Most Technical - Trevor NeisenBest Dressed - Kristina FoxSpirit of CFI - Jo NicholsonAthlete of the Year Male - Roman MarkowichAthlete of the Year Female - Andrea TaylorCornerstone - Andrew FawcettCornerstone - Scott & Joelle Thornton
On the third Day of CrossFit our coaches gave to me...
3 Burpee Box Jump Overs2 ATLAS STONES G2Shand1 HSPU
Monday December 11, 2017
Focus:
Bench Press3x3(add 5lbs to 1RM)70%-80%-90%.
WOD:
For Time:10 Handstand push-ups20 Wall ball shots, 20/1430 Toes-to-bar40 Power cleans, 135/9550 Burpees Box Jump Over 24/2060 Kb Sumo deadlift high-pull, 32/24.
Level 2:
For Time:10 Hand Release push-ups20 Wall ball shots, 14/1030 Toes-to-bar40 Power cleans, 115/7550 Burpees Box Jump Over 24/2060 Kb Sumo deadlift high-pull, 24/16.
Level 1:
For Time:10 Hand Release push-ups20 Wall ball shots, 14/1030 Toes-to-bar40 Power cleans, 75/5550 Burpees Box Jump Over 24/2060 Kb Sumo deadlift high-pull, 20/12.
Level 4:
For Time:10 Strict Handstand push-ups20 Wall ball shots, 20/1430 Strict Toes-to-bar40 Power cleans, 135/9550 Burpees Box Jump Over 24/2060 Kb Sumo deadlift high-pull, 32/24.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
Contact us:
