Wed, Aug 25

Member spotlight!

Nova!!

Nova started working out with us just when she got pregnant with her second child.  She continued to workout through her pregnancy and had baby Sydney in January. She came back to the box in March.  We all took turns holding “Squeaky” while Nova got her WOD in.  Nova’s oldest boy, Chase is now 3 and Sydney is 7 months old.  Nova shared this with us yesterday” “I can now fit into my pre-pregnancy jeans. I still have some more toning up to do, but that will come after I’m done nursing. I can deadlift as much as my husband (185 lbs x 3!) and I have more strength and energy to chase around two kids. Crossfit has given me a sense of community outside of being a full time mother. This has created balance in my life. The women are amazing, the energy is infectious. I love coming to Crossfit everyday and I look forward to challenging wod’s. I have many crossfit goals to accomplish, including learning to kip and do double unders.”

We love you Nova!

Warm up as on the white board.

Strength: Deadlift.  If you are ready to use the excel format on your own, let me know! It’s very easy and very cool! Otherwise, follow the chart in your folder.

WOD: 5 rounds for time:

20 wall balls

15 GHD sit ups

10 box jumps

5 deadlifts (weight depending on which week you are on, etc.)