Author: Jade

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters Rick and Del rocking out that rower Rugby guys working the squat and plate hold – Jade

WOD: – Pistol Squat Work: 15 minutes (work on any facet of pistol squats) – “Jackie” – AQAP1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments We had a bit of a shuffling around on the leader board today on “Jackie” and it was great to see a few of the ladies do the workout Rx’d. A few of you are also getting closer to pistol squats, awesome guys, super tough but they will make you super strong. Everyone keep up the good work, your hard training is paying off. Cheers. Julia riding solo in the morning Sophie nailing a pistol squat Phil and Elliott rocking out the thrusters

WOD: “CrossFit Total”1RM Back Squat1RM Strict Press1RM Deadlift Post results/thoughts to comments First off I want to stay how proud I am of everybody in the gym today, you all really pushed your limits and for many of you new to lifting/crossfit you moved way more weight than you thought. I think many of you also found it was fun to lift some heavy ass weight. Phil put up 100+ more pounds on his back squat and deadlift then he was expecting, Kim, Kim and Kathy all pushed each other at the noon class and did a great job of spotting each other, the normal big guys put up some great numbers, and Tanya killed her deadlift. Awesome work everybody, so pumped to see you all get into moving those weights. See you tomorrow. Cheers. Phil getting deep on the squat Getting warmed…

WOD: “Cindy” – 20 minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats Post results/thoughts to comments Awesome job today everyone…class was a little small compared to last Saturday but everyone who came in pushed it hard as usual. Great to see so many people getting pull-ups and putting some solid scores down for the workout and getting up on the leader board. Again I hope to see as many of you as possible Monday for the “CrossFit Total.” Have a great weekend. Cheers. Getting worked by “Cindy” – Jade