“No matter how good you get you can always get  better and that’s the exciting part.” –Tiger Woods

Kari competing at A4A! (She is officially the 3rd Kari/Kerri/Carrie featured this week:-)

 STRENGTH

1 REP MAX EFFORT BENCH PRESS

WOD

ELIZABETH

21-15-9

SQUAT CLEANS

RING DIPS

Nutrition Challenge participants; How’s it going???  Don’t forget to visit Marissa’s blog!!!

Carrie locking it out overhead @ A4A

 SKILL

DOUBLE UNDERS

WOD

STREET FIGHT GONE NASTY

1 MINUTE @ EACH STATION FOR TOTAL OF 7 MINUTES OF WORK

BURPEES, ROW FOR CALORIES, OHS, BOX JUMPS, SQUAT CLEANS, BURPEES

“Living a healthy lifestyle will only deprive you of poor health, lethargy and fat.” –Jill Johnson

Bill Brooks jumping on the 24 inch box at A4A

STRENGTH

 DYNAMIC BOX SQUAT 12X2 @ 55% WITH 25% BAND

WOD

EMOM 10 MINUTES

2 POWER SNATCHES

3 BROAD JUMPS

4 TTB

“Run hard, be strong, think big!” –Percy Cerutty

Our girl, Kerri, one of the AMAZING CFLS girls representing @ A4A

 SKILL

SNATCH TECHNIQUE

WOD

3 ROUNDS

3 MINUTES ON, 1 MINUTE OFF

3 DEADLIFTS

3 POWER CLEANS

3 PUSH PRESSES

3 GOOD MORNINGS

**USE SAME BARBELL FOR ALL MOVEMENTS

We have started our t-shirt idea contest.  Send yours anytime in the next two weeks to Jess at jessica@crossfitls.com.

  Winning idea picks the next CFLS duds and you get a free tshirt for your genius.

I love John Hoye! Sweating it out at A4A, still smiling:-)

STRENGTH

1 REP MAX EFFORT FRONT SQUAT

WOD

7 MIN AMRAP

10 WALL BALLS

10 PUSH UPS

10 BOX JUMPS

Coach J's face after A4A 2012

Thanks to everyone who participated.  We at CFLS are so honored to have such amazing people like you in our community.

A truly stellar group of athletes fighting for a great cause!

A4A 8 AM TODAY @ NEW SUMMIT CHURCH

PLEASE JOIN US!!!

NO GROUP CLASSES TODAY

“A lot of people run a race to see who’s the fastest.  I run to see who has the most guts.”—Steve Prefontaine

What do you mean, you aren't coming to athletes for athletes?

STRENGTH/SKILL

3 REP MAX EFFORT FLOOR PRESS

WOD

750 M ROW

50 PULLUPS

40 BOX JUMPS

30 KB SWINGS

20 BURPEES

10 TURKISH GET UPS

***Dont to this if you are participating in A4A tomorrow

A4A: 2 DAYS.  ARE YOU READY?

Heather running with weight for 31 heroes

skill-clean and jerk tech/heavy single

WOD

21-15-9

OHS

RING DIPS

Pain is temporary.  Quitting lasts forever.”

—Lance Armstrong

BEAU AT LAST WEEKS DYNAMIC DAY

 STRENGTH

DYNAMIC BOX SQUATS 12X2 @ 50% WITH 25% BANDS

WOD

EMOM 10:00

3 SUMO DEADLIFTS

3 BOX JUMPS (BIG)

6 HOLLOW ROCKS/TTB/GHD SITUPS