Weights For Wednesday !

Crossfit W.O.D. 10 a.m. and 4:30 p.m.

5x5 deadlift Today were going to work on our strength. First we'll do a 5x5 deadlift and then a small metcon to burn the calories and work the core ! Whoop Whoop ! It'll be a nice work out day today. See you guys soon !

followed by 

6 rounds with a 1 minute break between rounds 

10 hang power snatch
20 sit ups

Crossfit Gymnastics W.O.D.

2x30 push ups
2x25 ring rows
3x15 L sit hold

Then

3 rounds for time

40 double unders
18 deadlifts
40 wall balls

Snack of the day

Guacamole Deviled Eggs

Ingredients

• 4 eggs, hard-boiled
• 1 avocado
• 2 tsp hot sauce
• 1 tsp lemon juice
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
3. Refill egg whites with the yolk mixture.

I wonder what kind of building 344 Crossfiters could move ? check these people out ! bad ass ! We can do anything !

LOL ! watch how Bill Gates pulls his hips through on this jump !

What are your beliefs, remember the mind is very powerful. You can do anything if you believe you can and follow through !