If you want a WOD I’ll be at LHC all afternoon. Also don’t forget we are meeting at Lafayette School on Sunday at 7:30 AM.

For time

Run 1 mile

50 wallballs

50 sdlhp

50 pushups

run 3/4 mile

40 wallballs

40sdlhp

40 pushups

Run 1/2 mile

30 wall balls

30 sdlhp

30 push ups

I got some new idea’s for cards. Come and check it out you might really enjoy it.

3RDS for time

25 wall balls

25 box jumps

 300 ft. on the rope

250m row

If you need WOD I’ll be at LHC from 4 to 9:30 tonight.

1 min push press

1 min box jumps

1 min rest

 5 rds for max reps

record your reps

This weekend we celebrate Memorial Day. Please take sometime to remember our heroes that have giving their lives for us. Not just the military  but firefighters, police or even that special teacher that pushed and encouraged you. We all have someone special to think about. During our Crossfit WOD’s helping and cheering each other on is what it’s all about. We are making good friendships and having great w/o is all worth it. Thanks for being a part of this journey with me.

yours

Dave

We all went and did the Rim trail today as Stephanie calls it the Death March. We had Christine join us for the first time, thanks for coming hope to see you again. It was Sara and Bryan’s first time on the Rim, They seemed to enjoy the stroll{ha ha}

If you need to workout try one of the past WOD’s this week that you missed we had some good ones.

Also don’t forget the Barbeque at my place on Sunday.

And finally if you want to go to the Crossfit Games in July let me know soon, so we can get our tickets.

Running Kong

21  15  9

box jumps

kb swings

burpees

400m run after each round