March 7, 2017

2 rounds for time of:
30 power snatch 95/65; Masters 55+ 65/45
30 calorie row
30 wall balls 20/14
30 chest-to-bar pull-ups
*heats every 12 minutesALTERNATE WORKOUT
2 rounds of:
20 abmat sit ups
20 calorie row
20 air squats
20 bar rows

3 sets of:
15 cat cows
1:00 each side twisted cross

Member Spotlight – Carla Countryman
This girl is the coolest! She joined the gym just after having her second child. She was struggling with her weight and was super-motivated to get fit. Little did we know, a year later, she’s down 34 pounds; is continually PRing lifts and learning new skills; regularly does extra squatting and Structure workouts; she’s competing in the Open; and has built a posse of mom-friends from the morning classes.
On a personal note, she’s always caffeinated (which explains her unending energy) and she genuinely seems to love and appreciate her life.

If you follow her family antics on Instagram you will see that she doesn’t take herself too seriously and truly enjoys her husband and kids.

Oh…and she totally KILLED 17.1!
Here’s more on this superstar success story…
Occupation: Household CEO, tantrum and meltdown negotiator
Family: Ryan (my soulmate)
Rylee (my 2 pint terrorist)
Mila (sassy pants 1 year old)
Favorite CrossFit movement or workout: Squat cleans
Favorite cheat meal: A mammoth sushi boat and mojitos!
Hobbies: anything involving water. Beach days, tubing on the lake back home in Orlando, splash pads with kids, snorkeling, scuba diving. Reading a good book with a quiet house.
Little known fact: I’m actually a huge nerd. I have a Bachelor’s degree in micro-molecular biology, a Master’s degree in neurophysiology and currently have two semesters left for my degree in Business Management. I

was such a nerd in high school and college that I wanted to wear glasses,

but couldn’t because of my 20/20 vision.


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