March 31, 2016

Way to Go Bobby!

Bobby Sunkel received an award from the governor earlier this week for saving a woman trapped in a burning car. Thank you for your service and bravery, Bobby!

Bobby in Tallahassee (to the left of him is his mom, fellow CrossFitter, Suzie) 

And…Good Luck, Chuck!

Chuck lifts today at the 2016 National Masters Weightlifting Championships in Savannah, GA.

He is competing against the best in the nation in his age and weight

class in the snatch and clean and jerk.

Go get em, Chuck!

chuck squat clean

REMINDER: Yoga on Friday at 6:30 PM with Rana…do it!


Workout of the Day
15 minutes Shoulder prep
Banded foam roller wall slides

3 x 1:00 Handstand holds
scale 3 x 1:00 top of a push-up hold

1k Meter Row @ 75%
500 Meter Row @ 90%
Row 800 m @ 75%
Row 400 m @ 90%

Midline – Three sets of –
10 KB swings 55/35 Russian
10 Ab mat sip ups
10 Back extensions
rest 2 minutes

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