12/28/11 "Santora"

-Written by KC

"I never thought I would workout THIS hard!" -Marta

Stated after finishing a workout called "The Seven", which tore up her hands, in a good way. See photo at right

WE LOVE MARTA!

Check out the smile on this woman who loves CrossFit!

Family

With the holidays upon us, we are blessed to have children flying in from the mainland to come in and workout with family. This is the most wonderful thing about CrossFit, families can train together and develop their own fitness traditions and culture of health for the next generation. Right: Aimee brough in her son, Eric who is the team captain of the club gymnastics team where he goes to college. Good FUN!

Workout of the Day

Warm Up:

Dodgeball (3 min.)

50 Double Unders

Skills:

2 Rounds:

5 Pistols w/ roll

1 Rope Ascent

3 Strict HSPU

5 Strict Pull Ups

10 Push Ups

1 Samson Stretch

WOD:

"Santora"

Three rounds for reps of:

155 pound Squat cleans,1 minute

20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute

245 pound Deadlifts, 1 minute

Burpees, 1 minute

155 pound Jerks, 1 minute

Rest 1 minute

Score is total reps