Wednesday

Coach Amanda visiting us from CrossFit nine

WOD Schedule

6am, 9:30, 12pm, 4pm, 5pm, 6pm

Burpee Box Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pull-ups

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

then.....

50 GHD Back Extensions
or Supermans

Watch:

"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]

Read:

Quick Recipe Tip

by Jessica Kuzma

Monday

Strength-Week 1

Press/Push Press

5 x 65%

5 x 75%

5 x 85%

Metcon

"Fran"

21-15-9

Thruster/Pull-ups

This past Saturday was the celebration of our 1 year anniversary and Grand Opening.  It was an amazing day spent with friends and family.  We had our traditional "Team WOD" and had 22 teams partake.  After all the teams had finished everyone cooled down and shared food with good conversation.  We also had the privelage of having visitors from Maple Valley CrossFit, CrossFit nine, and Mercer Island CrossFit.

Much thanks to everyone who came out to support us!

October Burpee Challenge

40