Workout: Tuesday 03/07/2017

Here are two of my longest running clients. Rose (left) was a client of mine all the way back in the year 2000, while I worked at 24 Hour Fitness. Diana (right) started with me back in 2006. They both are hard charging women , who will not stop moving. We love them both and we are so very lucky to have them as one of our founding members. Remember, this May will mark our 10th year of doing CrossFit. So much has changed, yet so much is still the same. Stand by for more walks down memory lane.

Level 1

800m Run
40 Overhead Squats 75#/55#
40 Strict Press
500m Row
30 Front Squats 115#/75#
30 Push Press
400m Run
20 Back Squats 155#/105# *use rack if needed
20 Push Jerks
Post time.

Level 2

1 Mile Run
10 Hang Power Clean and Jerk 165#/115#
20 Ring Dips
30 GHD Sit Ups
100 Double Unders w/ Zeus
30 GHD Sit Ups
20 Ring Dips
10 Hang Power Clean and Jerks
Post time.

CrossFit Old School

5 Rounds
30 Double Unders
5 Burpee Deadlifts 115#/ 75#
5 Burpee Power Cleans
5 Burpee Thrusters
Post time.

8 comments

  • Paul 7 Mar ’17

    5:15
    L1
    Serena 45:00
    James 48:04
    Rob 42:40 RX
    L2
    Vince 36:14
    Cathy 30:57
    Rose 35:31
    Jake 26:58 Rx
    Jennifer 31:05
    Milly 37:20 Rx
    Barbara 32:51
    Amadi 26:41 Rx
    CF O S
    Diana 9:10 Mod.

    Reply
  • Paul 7 Mar ’17

    8:00
    L1
    Tim S. 45:35
    Berenice 45:53
    Tina 43:43
    Ed A. 32:20 Rx
    Tanya 43:58

    Reply
  • Paul 7 Mar ’17

    9:00
    L1
    Jill 32:33
    Amanda 31:20
    Erica 38:16
    Monica 31:53

    Reply
  • Joe 7 Mar ’17

    12:00
    L1
    Sam 43:43 Rx
    Tina H. 38:32
    Nicole 38:42
    Kevin 54:17 Rx
    Ray Finished PP 46:00
    Wendi 35:19 Rx
    Ed M. Finished FS 26:00
    Joe 23:18 Rx
    Sean 26:48 Rx

    Reply
  • Paul 7 Mar ’17

    4PM
    L1
    Mark R 43:00
    Joanna 43:39
    Cowboy 47:00
    Roarke 33:30
    Lauren 33:24Rx
    Cat 38:00
    Brittany 36:30
    Kate 36:30
    Nico 40:00
    Lindsey 36:06
    Elizabeth 43:24
    L2
    Trapp 22:39Rx
    Heather 24:54Rx 145#
    Jeff W 22:06Rx

    Reply
  • Paul 7 Mar ’17

    5PM
    L1
    Lisa 26:48Rx
    Josh 38:40
    Warren 45:00
    Cami 51:20
    Kelsey 43:27
    Ira 49:10Rx
    Chris B 27:48Rx
    Jacob 29:26
    Tyler B 43:20
    Scotty 27:00
    Pat 45:25
    Nicole L 38:22
    Monica S 44:58
    Brian T 29:59Rx
    L2
    Dave 26:30Rx
    Steve O 25:56Rx
    CFOS
    Morgen 21:09

    Reply
  • Paul 7 Mar ’17

    5PM
    L1
    Jeria 32:46
    Will 47:19
    Susan 41:49
    Tasha 45:00

    Reply
  • Paul 7 Mar ’17

    6PM
    L1
    Aaron 57:27
    Joe V 39:39 1 mile
    Terry 32:04Rx
    Carrie 47:58
    Brent 40:47Rx
    Sloane 34:42Rx
    Gary 48:19Rx
    Alberto 42:59
    Marisa 34:06Rx
    CFOS
    Shelly 19:50

    Reply

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