We Love Fran! Wed, Nov 10
Sugar House Run! Tues, Nov 9
Tis the week for guests! Kim will be here for a few more weeks and Katie for a few months! (Katie not pictured.) Love having mainland company!
It’s time to run the Sugar House half mile again! Let’s see how much we have all improved on the grueling uphill run. We will compare times to, uh, well, just looking at the sheet, and uhmm, too bad I didn’t write a date. Think it was July something. Whoops. Good thing I am getting organized!
Week two of the 20 rep squat program. Add 5 pounds to your last day.
Then we will practice double unders to get ready for the WOD. If you don’t have at least 10 consistent double unders the WOD is not the time to practice. You want to keep the intensity high by continually moving. If doing singles, triple the reps.
Annie! 50-40-30-20-10 for time:
• Double Unders
• Sit ups (AbMat or GDH)
Running Christine! Mon, Nov 8
We had some awesome visitors Saturday! Welcome Kim from Vancouver, BC., and Jan and Hank from PC Crossfit Las Vegas. Hank literally gave me the shirt off his back!
Warm Up: 3 rounds not for time:
2 TGU each side
5 dead hang pull ups
Strength: Deadlift
WOD: Running Christine; 3 rounds for time:
• 800m run
• 12 deadlifts, bodyweight
• 21 box jumps, 20″
Mobility stretches