What a tough week!!!

Karlie bustin' out her hang squat snatches!  Nice work girl!!!

We have a brutal week ahead of us, I hope you're all excited!!!  Great job everyone on yesterday's workout...I still can't feel my hands or my shoulders, after 90 hang squat snatches and 45 push-ups...today we do more overhead with 3 rounds of 10 OHS and 50 double unders.  I did this WOD at Regionals back in May...it is awful!!! Good luck eveyone!!!

Raquel, Dan, and Mike destroying yesterday's WOD!

She's a Super Freak, Super Freak, She's Super Freaky!!!!!

WOW...yesterday's workout was NASTY!!!!  I can hardly walk or sit today after those 100 deadlifts!  OUCH!!!!  I also want to give a HUGE congrats to Ms. Raquel for being such a stud and hitting her Push Press max at 145!!!!  AWESOME job lady...I was close behind at 135...Oh yeah, and I forgot to mention that she busted through those deadlifts in just over 3 mins...She had the highest load and fastest deadlift time out of all the ladies yesterday!  Pretty damn impressive!!!!!

We need more Kettlebell!!!!!

  

Karlie busting out yesterday's WOD:

35-25-15-5

 KB swings, air squats, weighted sit-ups

Good job everyone on yetsterday's WOD...that was pretty brutal on the shoulders!!!  Hopefully you won't be too sore for today's max push press followed by 100 deadlifts for time!

 

                                                                                                                     

Yeah, Karlie and Jesse!!!!!!!

Congrats to Karlie and Jesse for getting their CrossFit Level One Certification this weekend!!!!  So proud of you guys!!!  Let's celebrate with some GRACE today, 30 clean and jerks for time.   Be sure and document your time so you can compare your results on October 30th, when we host our Amazing Grace fundraiser!!!!