10/23/13 Special Visitors From 5am to 5pm!

-Written by KC

Erica Livett, owner of CrossFit North Okanagan in Canada, is another Invictu sathlete visiting Cheryl and the box today! The girls were able to get in a photo shoot with her after training:)

BELOW: Patrica visits from Diablo CrossFit at 5am! She was great to have in the box thanks everyone for giving her a warm AllStar welcome at 5am! She says of CrossFit AllStar-

Definitely worth the 30 min drive up! Can't wait to come back for another visit!

So great to see a big strong girl doing gymnastics, the wonders of CrossFit!

Below: Cheryl does rebounding Box Jumps after 4 months post surgery...she's coming back stronger than ever! Coach Kelsey took this photo and apparently we were all moving so fast the pic is blurry. Good times!

BARBELL CLUB was a TOTAL PARTY tonight! Lots of heavy loads going UP, and lots of learning going DOWN! LOVE IT!

Workout of the Day

Warm UP:

Dodgeball 3 min

Mobilize hips

Skill:

take 10 minutes to practice Handstands, holds, lateral walks, free standing, handstand walking, turning on cones, and pike to handstand

Conditioning:

Three Rounds each for Reps of:

60 sec. Wall Ball Shots

60 sec. Rest

60 sec. Box Jumps

60 sec. Rest

60 sec. Power Cleans 135/95

60 sec. Rest

60 sec. Burpee

60 sec. Rest

Results coming soon!!!