Souza bringing the big numbers.
Kaptain bringing the really big numbers. Dead lift 435 lbs! Nice.

Rhonda.....second muscle-up. First one was moments before. It does not need to be pretty to count! She fought through four of these today. Strong and determined woman.

5 Rounds for time of:
135 lbs hang Power Cleans - 15 reps
Push Ups - 30 reps.

Crossfit Total

Squat

Press

Deadlift

....your CFT is the sum of the best of each of the three lifts...

5 Rounds for Time of:

21 Back Extentions

21 Sit Ups

21 Push Ups

500 mtr Row

Heavy Squats

5 sets of 5 reps.

after a huge and smooth warm up....load up the bar and refuse to taco.

"Fran"

21-15-9

95 lbs Thrusters

Pull Ups

"suck it up and go. . . . . ."

This is not the massacre at the Crossfit corral. Root Beer doing his famous Zombie routine, Kaptain trying to do math and Robbery might be dead....better walk down there and check on Kaptain Kirks addition accuracy.

Max number of rounds in 20 minutes of:

250 mtr Row

95lbs Sumo Dead Lift High Pull - 21 reps

Pull Ups - 15 reps

15 Rounds of:

20 secs: Max Rep 95lbs Thrusters

20 secs: rest

20 secs: Max Rep Push Ups

20 secs: rest

Gym Schedule

Gym is closed Thursday and Monday for all AM Sessions.

Coach Mark is out of town.

All other sessions as usual.

Keep working hard.

Friday and Saturday

Coach Jesse is going to work his magic for a few days. Think. . .

"Battling Ropes", sand bags, tires and Sweat Angels.

Watch for Coach Kyle on Monday to bring a classic

MetCon to Crossfit Everett. Starts with an "A"...8-)

1500 mtr Row

20 push ups

1000 mtr Row

30 push ups

500 mtr Row

40 push ups