5th in the Region

A big THANK YOU to everyone who came out and supported our team in their quest for the CrossFit Games. We came really close, coming in top 5 in 4 of the 6 workouts and ended up 5th in the Region out of the 30 teams who made it to the competition. We are super proud of our competitors!

Nikki Isbell, Carson Thomas, Liz Collura-Rosenberg, Wladi Montoya, Rochelle Vance and Deric Maruquin – you showed us was determination, courage and strength really is – we are amazed at your accomplishments and can’t wait to see where you will be next year!

To my hubby – Coach BiggDave – your dedication to our CrossFit and our athletes doesn’t go unnoticed or unappreciated in our box (and our home).

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
100 heavy Russians

Wod

Running Cindy.

Amrap 20 min

5 pull ups
10 push ups
15 squats
400 m run.

Mad mobi
Sit on Lacrosse ball (work posterior hip)
Foam roll lats
Foam roll quads
Calf stretch

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