I hope you all enjoyed the weekend, we had some beautiful weather and welcomed a baby boy into the world. Congratulations Lindsey and Arron on the birth of Mr. River Koster... he is beautiful!
I have seen many of you taking the extra time to work on skills and mobility either after class or in open gym time, great work! There is a lot of hard work and dedication required to progress with CrossFit, its not always easy to face our weaknesses so I commend each and and every one of you for it. Keep up the hard work and I am certain the results will pay off. I read this quote not long after starting CrossFit and its still one that I repeat often... especially when I want to throw a hissy fit when I miss a lift;
"CrossFit does not build charecter, it reveals it"
Prep
2x
5 Ring rows with feet elevated
10 Jumping lunges
20 Shuttle runs
Strength
Split jerk 3-3-3-3-3
Conditioning
4x 400m Run
2 Min rest between rounds
Recovery
Shoulder stretch with band 2 min per side
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