Thursday, June 30, 2011

Barbell Rows – 7 x 3 – For speed, not time.


4 rounds for time of:
9 Lateral Burpees
15 Box Jumps 24″/20″
21 Sumo Deadlift High Pull (95/65)

Audra joined us to get ready for her Imogene race that is on Saturday, September 10. She is working hard and we sure are excited for her to rock it!!

What are your 4th of July plans? Just a heads up- the gym will have an Open Gym format on Monday (7/4) from 8am-11am only (try to arrive no later than 10am). Roll in when you like. No other classes will be held that day.

Speaking of next week, we have some exciting news in the coaching department!!! Both Mike and Amber are Level I Certified CrossFit Trainers and will be offering their valuable skills and awesome personalities beginning next week. I am so honored to have them here with us and excited to see them shine!

Also, the CrossFit Agoge team competition next weekend in Montrose looks like all hands should be on deck at 9am with a 10am start. We will need to submit our final team count no later than Wednesday, July 6. Fun, fun, fun!

4 thoughts on “Thursday, June 30, 2011”

  1. Keep up the hard work Audra.

    Congrats to Amber and Mike on the promotion! Do you guys get any chevrons, badges, or drill sergeant hats to go with that?

  2. nice work Audra!!

    does this mean I can be bossed around by yet another WOMEN? :-) glad to have more eyes on my form.

    “IF YOUR NOT #1ST !! YOUR LAST!!!”

  3. Oh ladies……are you guys scared of getting your butts kicked by a girl?? Wont be needing a cattle prod or Sgt stripes! I’ll just break out my mama voice 😀

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