August 2, 2017

100 Meter Row
5 Barbell Front Squats
5 Barbell Strict Press
10 Scapular Pull-ups
100 Meter Row
5 Thrusters
10 Beat Swings
100 Meter Row
5 Thrusters
5 Pull-ups

For time:
1000 Meter Row
50 Thrusters RX 45
30 Pull-ups
*We will run two heats, so partner up and count for your partner. Then

they will do the same for you.

“Jackie” is one of the classic “girls” benchmark workouts created by CrossFit Founder Greg Gassman. Gassman has stated that he named the benchmark workouts after girls in similar way that storms are named after girls by the National Weather Service. He felt that because these workouts are so physically demanding that they leave you feeling as though a storm hit you. “Jackie” was also the first workout at the 2013 CrossFit Regionals events. 

For time:
650 Meter Row
30 Thrusters or Wallballs
30 Ring Rows

2 sets of:
15 Leg Raises with d-ball below belly button, 2 second tempo up and 2 second tempo down
:45 Second Sandbag Hold
10 Hip Extensions on GHD


Member Spotlight – Amy Koziel

Amy celebrates a year in our gym this month and we couldn’t be happier to have her around. She’s made a lot of progress, having started with an ankle injury. She has no ego and took it slow at the beginning and

is now enjoying full workouts and has even become a regular at barbell class.

Outside of the gym, Amy is adventurous. She’s always taking road

trips that involve friends, nature and great food! 

Amy is a real “girls girl” who has made lots of friends in the gym. She’s a lot of fun and is definitely not afraid to laugh at herself!
Here’s more on good ‘ol Amy…
Occupation: Loss Control Consultant with Ascension Insurance & Benefit Solutions for the Martin County Board of County Commissioners
Family: Parents – Gerry & Elaine; Brother – Michael (Mick); 4-legged owner of my heart –


Favorite CrossFit movement or workout: I love me a good metcon (thought some days you wouldn’t know…haha)
Favorite cheat meal: Hands down…Pierogis!!!  Oh just thinking of them to answer this question…
Hobbies: Traveling, ANY outdoor activity or good creative project – I just purchased a ’94 Chevy van that

I plan to convert and use to travel/camp. That currently sums up all 3 of

my favorite things to do and I couldn’t be MORE excited (and…a tiiiiny bit clueless on this project…)

Little Known Fact: I sang a mass in The Vatican when

I was 19 years-old 


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