Wednesday, May 8, 2013

A big shout out to Lenny, Albert, Nate C., Michelle, and now Melissa M. on passing their CrossFit Level 1 Trainer certification.  Thank you everyone for your patience while Lenny, Albert, Nate and Melissa work their way through the coaching intern program.

Todd working hard at the Ring Push-ups!!!

Check your WOD book and compare this WOD to 11-30-12

Arm/Leg Swings
500m Row
2 rounds of:
5 Pull-ups
10 Push-ups
15 Sit-ups

MOD
10:00 Max
Snatch Balance (strict or heaving)
3-3-3-3-3
(complete full squats or don't increase the weight)

WOD (compare to 11-30-12)
Bench Press
5-5-3-3-1-1-1
and/or
Deadlift
3-3-3-3-1-1-1
(do not include your warm-ups)

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