WELCOME BACK KAREN! OUR NEW LEVEL I CERTIFIED COACH!!!
Karen just returned from Renton, Washington yesterday after passing the Level I certification.
And not a day too soon! Karen will be coaching this mornings WOD!!
CONGRATULATIONS COACH KAREN!!!
Warm up: 3 rounds of Cindy
WOD: 30-25-20-15-10-5
Double Unders (or x 3 singles)
American Kettlebell swings
Box Jumps
GHD sit ups
Monday was Sarah’s last day with us. We wish her and her husband, Jared, the very best as they travel to San Francisco where Jared will be attending an MBA program. Sarah, you will be so missed. We wish you well and can’t wait to see pictures when the baby is born! Keep in touch!
Tuesday warm up, 3 rounds:
1 bleacher
10 push ups
20 air squats
WOD: 5 rounds for time:
400m run
21 DB push press, each arm
21 pull ups
“I have a ‘Play The Melody’ philosophy. It means don’t over-arrange, don’t make life difficult. Just play the melody and do it the simplest way possible.” – Jackie Gleason
Warm up: 3 rounds
5 dead hang pull ups
5 snatch balance
5 good mornings
WOD: 5 rounds for time
5 DB clean & jerk
10 burpees
20m waiters walk