Skill Training:
10 KB Deadlift
3 Rounds
5 1-Arm KB Swing
10 KB Swings
5 ½ Rotation Switches
10 KB Swings
Headstand, 20 Sec

WOD

21-15-9
Push-Ups
Thrusters @ 95/ 65@
Burpees

Today's Results:
Patrick 9:10 (T1, Rx!)
Carla 10:20 (T1)
Paula 14:22 (T1)
Becky 15:23 (T1)

Photo: Paula doing a thruster.  Nicely done Paula!

Skill Training:
10 KB Deadlift
3 Rounds
5 1-Arm KB Swing
10 KB Swings
5 ½ Rotation Switches
10 KB Swings
Headstand, 20 Sec

WOD: "Easy" Mary

Tier 1
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Tier 2
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Tier 3
Complete as many rounds in 12 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Today's Results:
Jason: 8 rounds (T2)
Paula: 7 rounds (T2)
Tim: 4 rounds (T2)
Kent: 7 rounds (T2)
Reiko: 8 rounds (T2)
Brenda: 13 rounds (T1)
Carla: 11 rounds (T1)
John: 6 rounds (T2)
Sydney: 6 rounds (T2)
Johnny: 8 rounds (T1)
Ven: 10 rounds (T1)
Patrick: 13 rounds (T1, Rx!)

Photo: 6pm doing a skill training.

Skill Training:
10 KB Deadlift
3 Rounds
5 1-Arm KB Swing
10 KB Swings
5 ½ Rotation Switches
10 KB Swings
Headstand, 20 Sec

WOD

Tier 1
5 Rounds for time of:
15 Burpees
10 Push-Press @ 135/ 95#

Tier 2
5 Rounds for time of:
12 Burpees
8 Push-Press @ 115/ 75#

Tier 3
4 rounds for time of:
12 Burpees
8 Push-Press @ 95/ 55#

Today's Results:
Leslie 9:24 (T2)
Becky 10:42 (T3)
Reiko 10:08 (T2)
Patrick 8:40 (T1, Rx!)

Photo: Eric started the CrossFit basic class.  We hope you've having fun!

Skill Training:
10 KB Deadlift
3 Rounds
5 1-Arm KB Swing
10 KB Swings
5 ½ Rotation Switches
10 KB Swings
Headstand, 20 Sec

WOD

Tier 1
AMRAP 12
6 HSPU
12 SDHP @ 95/ 65
18 Sit-ups

Tier 2
AMRAP 10
6 HSPU
12 SDHP @ 95/ 65
18 Sit-ups

Tier 3
AMRAP 8
6 HSPU
12 SDHP @ 95/ 65
18 Sit-ups

Scale as necessary.

Today's Results:
Kent: 5 rounds (T1)
Carlye: 5 rounds (T1)
Brenda: 5 rounds (T1)
Ven: 6 rounds (T1)
Johnny: 5 rounds (T1)
Paula: 5 rounds (T1)
Will: 3 rounds (T2)

Photo: Johnny doing a headstand.  Awesome Johnny!

Skill Training:
10 KB Deadlifts
3 Rounds
5 Wall Drills
10 KB Swings
5 Vertical Jumps
10 KB Swings
L-Sits, 20 Seconds

WOD

Tier 1
AMRAP 15
5 HSPU
7 Overhead Squats @ 45/ 35#
10 Toes-to-Bar

Tier 2
AMRAP 12
5 HSPU
7 Overhead Squats @ 45/ 35#
10 Toes-to-Bar

Tier 3
AMRAP 10
5 HSPU
7 Overhead Squats @ 45/ 35#
10 Toes-to-Bar

Scale weight as necessary.

Today's Results:
Jason: 6 rounds (T3)
Maykei: 5 rounds (T3)
Bob: 4 rounds (T3)
Kent: 7 rounds (T1)
Carla: 8 rounds (T1)
Patrick: 9 rounds (T1, Rx!)
Brenda: 9 rounds (T2)
Ven: 7 rounds (T2)
Paula: 7 rounds (T2)
Johnny: 7 rounds (T2)
Will: 5 rounds (T3)

Photo: 6pm class doing a Overhead Squat.

Skill Training:
10 KB Deadlifts
3 Rounds
5 Wall Drills
10 KB Swings
5 Vertical Jumps
10 KB Swings
L-Sits, 20 Seconds

WOD:
10 Rounds for time of:
5 Deadlift @ 225/ 185
5 L-Pull-Ups

Scale weight as necessary

Today's Results:
Scott 10:43
Becky 11:38
Patrick 9:23 (Rx!)
Reiko 11:34



Photo: Kent doing a L-Sit.

Skill Training:
10 KB Deadlifts
3 Rounds
5 Wall Drills
10 KB Swings
5 Vertical Jumps
10 KB Swings
L-Sits, 20 Seconds

WOD:

Tier 1
5 Rounds for time of:
10 Front Squats @ 135/ 95#
10 Chest to Bar Pull-Ups

Tier 2
5 Rounds for time of:
10 Front Squats @ 115/ 75#
10 Pull-Ups

Tier 3
4 Rounds for time of:
10 Front Squats @ 95/ 55#
10 Pull-Ups

Today's Results:
Carla 10:01 (T1)
Jason 7:10 (T3)
Carlye 6:20 (T3)
Maykei 5:29 (T3)
Bob 7:11 (T3)
Kent 6:57 (T3)
Tim 6:26 (T3)
Reiko 7:45 (T2)
John 9:54 (T3)
Ven 5:41 (T2)
Brenda 7:49 (T2)
Sydney 7:00 (T3)
Will 10:48 (T3)
Leslie 7:28 (T2)



Photo: Carla and Carlye doing a pullup.

Skill Training:
10 KB Deadlifts
3 Rounds
5 Wall Drills
10 KB Swings
5 Vertical Jumps
10 KB Swings
L-Sits, 20 Seconds

WOD: "Elizabeth"

Tier 1
21-15-9 reps of:
Clean 135/95 pounds
Ring dips

Tier 2
21-15-9
Clean 115/ 75 pounds
Ring Dips

Tier 3
21-15-9
Clean 95/ 55
Ring Dips

Today's Results:
Leslie 11:57 (T1)
Becky 15:44 (T3)
Reiko 9:02 (T2)
John 10:22(T2)
Scott 11:40 (T2)
Patrick 6:06 (T1, Rx!)



Photo: Scott and Reiko doing a rind dip.

Skill Training:
10 KB Deadlifts
3 Rounds
5 Wall Drills
10 KB Swings
5 Vertical Jumps
10 KB Swings
L-Sits, 20 Seconds

WOD

Tier 1
AMRAP 12
15 Wallball, 20#
15 Knees to Elbows

Tier 2
AMRAP 10
15 Wallball, 20#
15 Knees to Elbows

Tier 3
AMRAP 8
15 Wallball, 20#
15 Knees to Elbows

Scale as necessary.

Today's Results:
Bob: 5 rounds (T1)
Kent: 6 rounds (T1)
Leslie: 6 rounds (T1)
Ven: 7 rounds (T1)
Sydney: 6 rounds (T1)
Paula: 6 rounds (T1)
Johnny: 7 rounds (T1)
Will: 3 rounds (T3)



Photo: John doing a L-Sit.  Nice John!

Skill Training
5 Rounds:
Mid-Hang Clean Pull
Rack Delivery
Tall Muscle Clean
Mid-Hang Muscle Clean
Scarecrow Clean
Mid-Hang Clean
Tall Clean
Clean Deadlift
Clean
1-1-1-1-1

WOD

Tier 1
5 Rounds for time:
10 Hang Squat Cleans, 95/ 65#
10 Thrusters, 95/ 65#

Tier 2
5 Rounds for time:
10 Hang Squat Cleans, 75/ 45#
10 Thrusters, 75/ 45#

Tier 3
4 Rounds for time:
10 Hang Squat Cleans, 75/ 45#
10 Thrusters, 75/ 45#

Today's Results:
Carla 13:28 (T1)
Paula 6:11 (T3)
Bob 13:22 (T3)
Kent 8:16 (T3)
Ven 9:58 (T1)
Brenda 4:31 (T2)
Scott 11:30 (T2)
Will 10:26 (T3)



Photo: 11am class doing today's WOD.