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Max Squat Clean
7,5,3,1,1,1

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Here are some long awaited pictures of our "ALL GIRLS WATER RAFTING TRIP"
Thanks to all the girls that participated in this weekend and special thanks to Val ("I am the master of my own destiny!!!!!) for organizing the whole adventure.
We left on a Friday afternoon, not exactly sure what we were getting ourselves into and returned Sunday with high spirits!!!!
This weekend was held at Ace Raft Resort in West Virginia. We had the chance to raft, and zip line and to meet some pretty awesome people, including our raft guide, Thomas.....and one of our zip line guides who seems to think "Butterflies are magical."

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Every Crossfitter gets excited on their way to the gym....
They anticipate the WOD the entire trip.
They walk through the door and immediately look at the board!
Today, we saw a WOD that looked like this....
3 Rounds
Front Squat x3/ Back Squat x3
Box Jump x 15
Chest to Bar Pull up x 15
Not so bad, we thought...Shouldn't be toooo painful.
It is my belief Ryan heard our thoughts because before we knew it he added LUNGES x 3 on each leg, with the same weight of the Squats, directly after the Squats.
Our mouths dropped!
But like every dedicated Crossfitter we picked our jaws up and set up our bars!

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Snatch
7,5,3,3,1,1,1

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Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.....
This is the zone's theory. In the gym we only have an hour to work hard on our bodies, if the other 23 hours we ate like shit than that one hour wasn't worth it!!!!

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"It is imperative that someone new to CrossFit takes the first month to learn the movements, if they're not already intimate with them, and establish consistency before increasing intensity. If you can get through the workouts for one month straight without falling apart, then we recommend that you up the intensity a little the following month. If you throw yourself at this task 100% from day one, these workouts will chew you up and swallow you whole. I promise it. Don't be misled by the workouts' brevity. The tougher you are the harder you'll go down, guaranteed."

~Coach Glassman

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SDHP X 100
Resting = 10 Muscle ups!!!!
Jen Grabham from Crossfit Swift was in town for this one. She really kicked ass on it!
Thanks for stopping in Jen.....We look forward to having you again!

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