NO YOGI/STRETCH TONIGHT ….   JAS IS AWAY :((((

   

 

 

BIG HAPPY BIRTHDAY TO OUR LITTLE SUMMER……

SUMMER HAS BEEN DOING CROSSFIT SINCE SHE WAS 14 AND HAS GROWN INTO A BEAUTIFUL, SMART, AMBITION AND KIND SOUL.   WE LOVE YOU SUMMER !!!

 

 

“Happy 20th Summer”!

For time …. THIS IS A  BIRTHDAY TEMPLATE BASED ON AGE, DATE, AND MONTH OF BIRTHDAY … THANK GOODNESS SHE ONLY TURNING 20 !

USE DUMBBELLS FOR YOUR CLEANS AND THRUSTERS IF YOU HAVE SHOULDER ISSUES OR FOR A CHANCE 

Run 400
20 Thrusters
20 Pull-ups/ RINGS, BANDS, RIG 
Run 200
20 Hang cleans
20 Dips………….REST 1-2 MIN 
Run 400
13 Thrusters
13 Pull-ups/RINGS, BANDS, RIG 
Run 200
13 Hang cleans
13 Dips………………REST 1-2 MIN 
Run 400
8 Thrusters
8 Pull-ups/RINGS, BANDS, RIG 
Run 200
8 Hang cleans
8 Dips, BENCH, MATADOR, RINGS