Monday, Nov. 28, 2016

>> a first for everything.

Theresa and Eric’s son, Elias (far left in black shirt), celebrated his 12th birthday at the box Sunday. It was a cool event for CrossFit Upcountry, since we’ve never hosted a birthday before, let alone someone who wanted to do three CF workouts with a dozen of friends (Elias is such a stud!). Coach Emily led the group of youngsters, who play soccer with Elias, including Sheila’s son, James, who’s shown rowing. Mahalo to Theresa and Eric for trusting us with the kids, to Emily for coaching and to Kaika for judging. Happy birthday, Elias!

To top it all off, Theresa got her first ring muscle-up! Her daughter, Arianna, sent us the video below. When we congratulated Theresa, she made sure to tell us that Eric got his first one too! It was actually Eric’s first time attempting one, which is pretty crazy to think about. This fit family never ceases to amaze us! We love all four of you and we hope you had a memorable weekend.

112816 WOD

A. 400-meter run or 500-meter row

B. Back squat – ASSESSMENT

Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights and reps, then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).

With these Thanksgiving and Wendler gains, we’re excited to see you hit some good numbers!

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to squat !

C. For time:

Buy in: 400 meter run

40 double-unders

30 Abmat sit-ups

15 HSPU

40 double-unders

20 Abmat sit-ups

10 HSPU

40 double-unders

10 Abmat sit-ups

5 HSPU

Cash out: 25 burpees

* Metcon by CrossFit of Fremont

>> On-Ramp

Buy-in: 200-meter run or 250-meter row

Three rounds of:

80 single-unders

15 sit-ups

10 L-seated DB press or HSPU modification

Cash-out: 15 burpees

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MISTLETOE MADNESS

Workouts will be posted Monday evening. Don’t forget to sign up by Nov. 30! We promise you’ll have fun!