Warm Up: ( 5 pull-ups, 10 sit ups, 15 squats, 20 DU) x3
Strength: 3×5 Back Squat
WOD: 3 rounds for time
10 T2B ( toes to bar)
15 DB thrusters 50/30# each
20 sit ups
We have a wonderful opportunity to be a blessing this Holiday season to two area families who find themselves in great need. We have connected with these families through an area school. Look for the two “giving trees” soon at the gym so that you can take a tag with the needed item for the family. Along with the “giving trees” Rick is organizing a food drive for one of our local Food Banks. There will be a bin at the gym where you can drop off a non perishable item that will be donated. We hope that you will help us during this season of warmth and giving to bring joy to some very special people.
I am feeling all warm and cheesy so here goes…..I just want to take the opportunity to say thanks to all of the trainers at CFC. You all are amazing and so great at what you do!! I have been crossfitting for almost 8 months now and I am a completely different person, mentally and physically. I have learned so much about crossfitting and nutrition and still have so much more to learn. The other day someone told me I have this glow about me, then followed with asking me how much weight I have lost. I loved the fact that they mentioned first that I look better not just that I have lost weight. I also am so thankful for all of the new friends I have made agt CFC. You all give me such motivation to come in and get my ass kicked on a daily basis. Ok thats it for now. Happy Holidays everyone and thanks for being who you are
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Me like too. Great way to put it Kelly!!!! I totally agree!
BTW: You look AMAZING!!!!
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Love
Repetition, repetition, repetition…
http://www.doctorhartmanblog.com/2011/04/power-clean-transition.html
Like a free throw…needs to look beautiful
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that’s what I’m talking about Kevin!