With a rest day for the main site, we had some athletes try the "Total Weight Moved" WOD, one of my all time favorites. Sean, Shane, Shane and Jeff hit it and found that it was easier said than done! Great job, men! Also big thanks to Drew who came in and fixed the olympic bars so that they don't self destruct when we drop the massive weight we throw around! Thanks, Dude!
The boot campers had one killer of a workout thrown at them tonight and, with a little grumbling beat it like it owed them money. Thanks to Mark for his assistance and input and for taking the title of "Meanest Trainer" from me from last Tuesday's workout! Good job, Ladies! You showed a couple of CrossFit regulars that you can hang with even the toughest of ab and core workouts! Keep it up and those results will astound you!
Katie , Lok and I are heading to the ATL tomorrow for Katie and I to receive our Level 1 CrossFit Trainer Certification. I'm SO freaking pumped up to be learning from the best and to expand my knowledge of CrossFit, even if it means that I will be getting my butt kicked for 2 days straight! Send a prayer up for us, we'll need it! I will not be at the gym Saturday or Sunday, but the gym will still be open. Come on out and get some!
Tomorrows WODS:
CFWOD
Deadlift
1-1-1-1-1-1-1
You are finding your one rep max with this exercise. Hit it and hit it hard, but be safe and use great form; good form isn't good enough!
HITWOD
21-18-15-12-9-6-3
Pull-ups
Burpees
Squat
GHD Sit-ups
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