Welcome Christy and Riette! Wed, Sept 29

A huge welcome to our two new Basic’s graduates, Christy and Riette. And watch out, these gals are determined! And strong! Setting their benchmarks in the deadlift Christy lifted 190 pounds! and Riette pulled 170 off the floor!  Then in the bench lift these gals pushed 90 and 100 pounds respectively.  Awesome job gals and welcome to our wonderful CrossFit family!

And another “Aloha” to our off island visitors Gretchen (King CrossFit, Renton, WA) and Kathleen (CrossFit Zone, Victoria, BC) who will be joining us again today. Welcome ladies!

• Thorough warm up
• Handstand push up practice
• Skin the cat drills

WOD; 10 rounds for time:

• 10 Deadlifts (use approximately 50-60% of your 1RM)
• 15 push ups

Rest and get ready for more! 10 rounds for time:

• 10 SDHP
• 15 dips (Choose your weapons; rings, bench or paralettes. Elbows must come higher than shoulders.)

Then with whatever you have left, let’s test for a new deadlift 1 rep max!! (in leu of doing our Wendler set today.)