4-corners on 'roids

Swing/Squat
Jack Webb/Squat
Burpee/Squat
Good Morning/Superman
Box Jump/8 Ct.
Pikes/Bicycle crunch

Just go 'round and 'round!

Improvise, adapt, overcome...SPELL THAT!

Hooray for CF RECRUITS, Jack D & Bryanna G., winners in the 5th Grade Spelling Bee:)

CONGRATULATIONS!

Tabata de Mayo?

Tabata Rounds:
Good Morning/Combo Crunch
Swing/8ct
KTE/Jump PU
Ball Slam/Locomotive
Side Raise/OH Punch
Toe Tap/Box Jump

PS. All KB classes this week: Swing-co de Mayo! Be ready to swing!

Nutrition Seminar Gone Good

Well the Fight Gone Bad-style workout was a success.
5 Rounds (60 sec/exercise)
Locomotives
Jump P/U
Slides
KB Swing
Crunch

And the Nutritional Seminar presented by Ann Wellock was very informative.

If you see a pancreas...

by the POD with 60 B&Ts...it's mine...put it in the lost & found box please.

Big hitter today folks.
Modified Plank
Russian Twist
Med Ball Twist
Lsit/Pike
15 B&T

ACP
Handwalk
Push Press
Front Raise/High Pull
15 Mtn Climbers

Step Up Lunge
Side Lunge
Stag Leg Squat Jump
Box Jump
15 Good Mornings

End with 200m run, air squat, l-sit...and maybe something else, I blanked out.

TOMORROW
10:30 am workout....ala CrossFit "Fight Gone Bad"...we will do "Be a Loser Gone Bad"...all competitors welcome
11:30 am NUTRITION SEMINAR!!!!

Let the challenge begin!

MAY 1...let's get it on!

Remember, MAY 3 SUNDAY:
10:30am Workout (both Teams may attend!)
11:30am Nutritional Seminar

See you on June 12. May the lighter team win!