Get Some Thrusters In.

Miranda works on her Kettlebell swings.








WOD

Perform 5 Rounds of the following

15 Thrusters (guys 95, gals 65)
100 Jump Rope

for Time

3-2-1

Good Luck Mike F!
Getting his level 1 at CrossFit Training Center
and Blauer Tactical in Virginia Beach.


Kick some butt!!!










Mike and Mike get
that kettlebell swing in







WOD

300 Jump Rope
200 Lunges
100 Squats
50 Sit ups
25 Supermans

For time

For time

Lovin' CrossFit

Katie loves CrossFit!










WOD

Jump Rope 100 singles
Run 400m

5 rounds for time

I can see clearly!

10 Deadlift
20 Wallball
100 JumpRope


5 rounds for time

Jump

Check out Buddy Lee at the NSCA National Conference
in Las Vegas, Nevada.


4 rounds for time

15 thrusters
100 jump rope