GROUP WARM UP
1 rounds of
:30 Bike erg
:30 Row
:30 Ski
10 walking lunge with torso twist
10 high knees
10 butt kicks
10 standing toe touch

PARTNER WORKOUT
For time:
800-600-400-200 Meters
Row
Run
Split anyway,one person at a time

MIDLINE
12 minute EMOM
1 – 10 Abmat sit up
2 – :30 Hollow hold
3 – :30 Plank left
4 – :30 Plank right

HAPPY BIRTHDAY TO MARGARET A & JACOB AND JARROD WHITE

Farewell! 

Today’s is Liz’s last day as a coach here at Vero Strength. It’s been a great seven years with her around! Best of luck in school and see you soon

when you come back to visit!

If you want to say good-bye, Liz will be coaching the noon and 4:30 PM classes and Barbell (5:30 PM).

Qualifier Results 

This past weekend, Kitty and I (Wendy) took part in their age group qualifiers, the final stop before the CrossFit Games. Kitty competed in Girls 16-17; Wendy in Masters Womens 40-44.

In order to be eligible to compete in the qualifier, an athlete must have

finished the CrossFit Games Open in the top 200 of their age group. Kitty

finished out of 150th out of 2,343 athletes; I finished 131st out of 19,855 athletes.

Five scores matter: your ranking in the Open and four workouts that were to be completed, taped and judged over the weekend. This year, the workouts were both heavy and technical. Workout 1 included rope climbs and thrusters at 135/95. Workout 2 included 100 chest-to-bar pull-ups and 20 cleans at 245/170. Workout 3 was wall balls, hundred of double-unders, handstand walking and rowing. Workout 4 included handstand push-ups, burpees over bar and snatch at 165/115. Whew!

Both Kitty and I took the “one and done” approach, knocking out the workouts and having fun doing them together. Now that the results are in, we both moved up from our Open finishes – Kitty at 112; me at 91.

Our competitive season has officially come to a close and I think we can both agree that 2018 was a great year!