Nicole
_____________________
Workout
Deadlift 1-1-1-1-1 reps
Up and Down
Peter and Ian up, Karla and Nicole down
_____________________
Workout
Three rounds for time of:
5 strict muscle-ups
10 strict handstand push-ups
15 one-legged squats, each leg
Anyone, Not Everyone
Beth and Nicole
CrossFit is for anyone.
______________________
Rest Day
Born
Welcome Ronan William Molloy, born on January 19, 7 lb., 9 ounce and 20 inches. The whole family is happy, healthy, and doing very well.
_________________________
Workout
Complete as many rounds as possible in 20 minutes of:
135-pound bench press, 21 reps
21 L pull-ups
Greatness
Jill
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
Martin Luther King, Jr.
Read more at http://www.brainyquote.com/quotes/authors/m/martin_luther_king_jr.html#vDEpJeueaLF3r9Ce.99
Martin Luther King, Jr.
Read more at http://www.brainyquote.com/quotes/authors/m/martin_luther_king_jr.html#vDEpJeueaLF3r9Ce.99
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
Martin Luther King, Jr.
Read more at http://www.brainyquote.com/quotes/authors/m/martin_luther_king_jr.html#vDEpJeueaLF3r9Ce.99
“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”
― Martin Luther King Jr.
8 a.m., 10 a.m. and 3 p.m. classes only today
_____________________
Workout
Row 5K
Dip Drive
Monday will be a holiday schedule for Martin Luther King Day: 8 a.m., 10 a.m. and 3 p.m. only
_____________________
Workout
Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps
Dahlberje
Brett resting
_________________________
Rest Day
A Group Thing
Kyle
Registration for the 2014 CrossFit Games Open is in full swing. If you are undecided or unsure if the Open is for you, talk to your coaches and fellow athletes. It is a great opportunity.
_____________________
Workout
For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters
10,000 Reps
Weekend squatfest
I was told that it could take up to five years to potentiate your squat. Be patient. Work the basics.
______________________
Workout
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Lean Forward
Nicole
_______________________
Workout
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping Jack/Sit-up/Handstand
