Wednesday 2/11/2015

Coach Ashley and Ross Shaeffer, Channing, Sami, Esmae and Tilly - You have touched the lives of every one of us in the box and we are all better for having known your family.  Best wishes on your new adventure.  You will be dearly missed.

50 Air Squats
40 Double Unders
30 GHD Back Extensions
20 C2B Pullups

3x20 Deadlifts

WOD - "Tilly!!"
4 Rounds
3 min Rounds
1 min Rest Between Rounds
15 Front Squats (135/95)
5 Box Jumps (38/32)
Max Double Unders in time remaining
*30" box + 2-45# or 1-15#

Spend 5 Min Arm Wrestling - Be safe people, we don't want injuries!

Many people will walk in and out of your life, but the true friends will leave footprints in your heart.
— Eleanor Roosevelt