April 4, 2016

April Anniversaries

As I look over the list of April anniversaries, I am reminded of how far beyond the walls of the gym our relationships with you all go. We’ve seen two of you welcome your first children into the world. We’ve spent birthdays with some. We helped one of you lose 100 pounds. Some of your have done the Open for years, others just pushed hard in their first. Some of you worked hands-on to help us expand the gym. All of you are now our friends.

Happy CrossFit anniversary!

Four Years
Dolf Kahle
Steve Moler
Rana Kahn

Three Years
LJ Morrison

Two Years
Lukas Bagby
Nicole Schneeberg
Peter Benincasa
Sam Colton

One Year
Sam Ingenito
Taylor Rye

16.5 mikaela and will

Workout of the Day
Warm up

Every 2 minutes for 10 minutes/5 sets: 5 Deadlifts
Rx+ 275/185
Rx 205/135
Scaled 175/95

Three sets of:
50 m sled push 180/120
30 ft barbell/yoke walk (mod/heavy)
20 ft KB walking lunge in front rack
rest 3:00-5:00 between sets

Lower Body Mobility – 3 sets of:
:30 each leg banded hamstring stretch
:30 each leg pigeon stretch
1:00 frog stretch

Post your scores to the Whiteboard.


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