August 30, 2015

Happy Birthday Joshua N! 

WOD: 20 Minute AMRAP
“Hotshots 19”
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run

CrossFit 101
WOD: 20 Minute AMRAP
“Hotshots 19 – Scaled Version”
30 Air Squats
19 Kettlebell Swings (53/35)
7 Jumping Pull Ups
400m Run

CrossFit Prep
Skills: Med Ball Clean/Thruster
Lift: Clean

Yoga Quote of the Day


it does not mean to be in a place
where there is no noise, trouble
or hard work. it means to be in
the midst of those things and still
be calm in your heart.