WOD 10/24/13
5 Minutes of OH/Shoulder/Wrist/Thoracic Mobility
A- WU- 4 RFT of: 20′ Crab Walk/5 Slow Ring Rows (Tempo:2/2/2/2)
B- Weighted Pull Up (Advanced Pull Up)- 12 Minutes To A 5RM
C- 10 Minutes of: Rope Climb Practice or 3 Rounds of: 90 Seconds Max Reps Rope Climbs; 90 Seconds Rest
D- 2 Minutes WU Ring Muscle Up/K.B. Snatch + 7 Minute AMRAP of: 3 Ring Muscle Up/5 K.B. Hang Power Clean L (24/16kg)/5 K.B. Hang Power Clean R
OMG. I almost forgot ( what a crazy day)
Today is our official CrossFit 3 year anniversary!!!
It means so much to see us all grow togther. i remeber when this was all an unrealistic dream- I used to talk about opening a gym at my old desk job. People in my office thought I was crazy. But little by little I made my way out the door, thanks to the loving support of a very tight crew. Thanks for being a part of my life and helping make my dreams come true.
Special shout out to a very small group o people who hold a big place in my heart. – Susanna, Cory, Chrystie, Julie, Rebecca, Jon Rosen, Bob (I miss him). Some of my first few members – Jess K, Gillian and Ryan F, Jon R, Steve of course, Ryan, Marina. Some really great new friends, Nikki, Brian, Kenny, Marisa, Henry, Sean, => josh, Greg Rose, oak, and even X, he kills me but he loves me.
my Coaches Ann , Bailey, & Dariel none of this would work without you. A very dedicated small group of Professional human beings that I trust with my life. That’s it guys… Together we are 718 => strength in numbers
I cannot wait to see what the future holds for us. I hope you all are enjoying your training.. Feedback is always appreciated.
I love you like family. God speed
Love you guys!
And to my Husband, my Head Coach and the love of my life
Happy Annivarsay Honey bunny. – we really did it.