Monday, February 2, 2015

So we have some things to celebrate. 

Carol Craswell got her first strict pullup today. After a month of hardwork, patience, and practice, she used the start of this month to achieve the goal she set at the first of the year. Great, great work and can't wait to see what is to come. 

Christopher Gillis also completed his first (or one of his first) workouts as prescribed and it was an open WOD from the past. He pushed hard and smart today. Everyone had a great day in at the box and can't wait to see more in the future. 

Big shout out to the crew at the Blizzard Beatdown as well. We'll be posting an update about the competition tomorrow for Tuesday as we get the details back, but we do know this... Our boy Mike Ives is the CHAMP again!!

Strength

Front Squat x 5r x 3s @ 60%

3 rounds

  • 30sec ME perfect air squats
  • 30sec plank

Conditioning

3 rounds

  • 12 front squats (135/95lbs) (95/65lbs)
  • 24 pushups

This is a couplet. Break up the front squats as needed. They shouldn't be done unbroken. 

- Team 782