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Tuesdays WOD

Tuesdays WOD

RUN CLINIC: We will be conducting a free run clinic this Saturday morning at 9:30 am. We will be teaching you how to run using the Pose method, thus decreasing injuries, while increasing efficiency.

Secondly, we are back up to full strength. We have had a really rough two weeks, as many of you know, and we are sorry we have not been there as much as we want to.  Thanks again to Jen from Clear Lake Crossfit in helping us out.

We need to congratulate our 5th On-Ramp class who finished their three week intro. program last Friday. All of you did GREAT.  Keep up the had work.  Many of you have come a long way.  Mike and Nicole immediately come to mind.  So proud of all of you!

Our new group of on-rampers began Monday and we have 6 athletes who will introduced to Crossfit. We look forward to working with all of you.

If you have not filled out a direct withdraw or credit card form please do ASAP. We will be no longer accepting payments directly and all payments will be made online through Zen Planner.

Something to put you in a Great Mood: As most of you know, Katherine Steve and Marley have had a rough time as Marley was been in the hospital for almost a full week.  She is back home and doing great. Because of this, Katherine has obviously been unable to be in the gym the last 10 days or so, until today and this video shows just how much she LOVES being back.  Expect to see this energy and attitude from here on out.  She brings something special to our gym. We missed you Kat!!

IMG_1528

WOD: Filthy Fifty
50 each of the following exercises:
Box Jumps 24/20
Jumping Pullups
KB Swings 53/35
Lunges
Knees to Elbows
Push Press 45/33
Good Mornings 45/33
Wall Balls 20/14 lbs
Burpees
Double Unders (500 singles)

Rx’d

  1. Neey 41:38
  2. Victor 31:48
  3. James 30:12
  4. Jose 21:42
  5. Drew 20:47
  6. Sidia 38:26
  7. Tori 31:02
  8. Joey 23:36

Modified: Singles sub’d for Double Unders. Otherwise Rx’d.

  1. Shawn F. 40:54
  2. Jake 42:44
  3. Teneric 42:16
  4. Rodhika 30:39
  5. Tomika 34:12
  6. Velma 34:34

Modified Weight/Exercise

  1. Brian DNF
  2. Laura 32:45 10 lb wall ball/26 lb swings/singles

1/2 of Filthy Fifty (25 of each exercise)

  1. Mike 24:24 Rx’d
  2. Shawn M. 13:26 Rxd
  3. Linz 15:18 Rx’d
  4. Nicole 21:20 15 lb bar/10 lb wall ball
  5. Kristen 19:16 Rx’d
  6. Jazelle 25:30 Rx’d

Comments

  1. IM GOING TO HURT SHAWN!!!

Speak Your Mind

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