Friday

    Its Friday SuperFiters ! You all had a great week this week so lets keep it rolling and end with a good ol' fashion chipper W.O.D. Bring your A game and lets get ready to dominate this W.O.D. Also I wanted to mention were going to have another SuperFiter next week so if you see her introduce yourself and give her a warm welcome. Shes getting ready for boot camp so lets help push her and set a great example of how we work. I'll see you all when you get here ! Oh and wish me luck on satyrday I'm doing the first Crossfit Open W.O.D. its 7 minutes as many rounds as possible of burpees and you have to touch a target 6 inches above your reach. I hit 113 yesterday and my goal tomorrow is 130 !

CrossFit 11:00 a.m. 4:30 p.m. 

Buy in:
3x5 strict pull ups 
2x15 handstand push ups 
3x12 double unders 

W.O.D.
50 air squats
40 push ups
30 supermans
20 burpees
10 kettlebell clean and jerk push ups #45/30
20 kettlebell swings #45/30
30 walking lunges
40 box jumps
50 push press #45/30