Friday 9/13/13

Mandatory Mobility
15 Minutes of Mobility Work to help recover from a very tough week of workouts and help prepare you for today’s WOD.

WOD
10 Minutes to Establish a 1RM Bear Complex
Rest 3 Minutes
10 Minute AMRAP of:
30 Double Unders
1 Bear Complex @ 70% of above

One bear complex is an unbroken Clean, Front Squat, Push Press/Jerk, Back Squat and Push Press/Jerk.

Basics
5 rounds of:
50 Single Unders
15 Sit-Ups

My crossfit journey began October 2012. I had heard of CrossFit from a couple friends and my brother, I decided to call upon my friend Sara Janes! She was so excited that I was going to give it a try! She met me at the box and helped me get through my first basics WOD! It was quite an experience. I could only do one situp and one push up before I needed to rest, I didn’t even finish the workout before time was called! Everyone still cheered me on and encouraged me! What a great feeling to be encouraged so much! Well, needless to say I could barely move the next day! I went back anyway and have been going almost everyday since then! I saw such great results in a such a short amount of time! I was losing inches like crazy! I saw great improvement in muscle development that has led to lifting heavier! My husband was so amazed at the results I was getting that he decided to give it a go! Now he is a CrossFit addict too! CrossFit has completely changed my perception of exercise. I am challenged physically and mentally every time I go! I have gained so much confidence in the things that I am able to accomplish physically!

Lori Gill, member since Oct 2012

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