January 5th, 2015


A nice note from Karen and proof that CrossFit is for everyone no matter what age. Keep up the awesome work in 2015 Karen!

Thanks  to all- The main reason I joined Crossfit is for the coaching aspect – I knew I couldn’t do this on my own and at my age, I felt it was now or never!  I really appreciate your  focus and attention to detail in the programming. Even though I am in the minority and usually one of the older or the oldest in the class, I feel that my needs are considered. The challenges and encouragement is a great way to start each day.
Looking forward to year 2!

Today’s WOD

Power Cleans x 5-6 reps, every 2 min x 4-5 sets


Bench press x 5-6 reps, every 2 min x 4-5 sets


5 Rds for time:

15 KBS @ 1.5/1.0 pd

10 Bar touching burpees (6”+ reach)

* Rest 1 min b/t rds

Coaches Tips: Two other lifts we’ll be working on during the month. For the metcon work HARD, rest 1 min, repeat x 5.

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