A Few Pictures from the 7:15 p.m. Basic Training Class

Do you have to be "Elite" to do what we do!? NO!!!!!!!!! In the bottom picture you see Carolyn helping out with a new box jumper. We do what it takes to help newer people to CrossFit tear down their mental barriers. This allows them to do the imaginable.

To all of our new Basic Training athletes, keep up the great work and continue to get better in all you do. You will continue to amaze us as well as yourselves as you progress through the program.

Make Up Any Wendler Lift

"WOD"

Team Training Continued (4 Person team):

400 air squats (down to a DynaMax medicine ball)

300 Anchored feet weighted sit-ups (See below description)

200 ground-to-overheads (use a 75# barbell; bring bar from ground to overhead anyhow)

100 CF Burpees (chest touches ground at bottom, and feet jump off ground at top).

The team can only have ONE participant "working" at a time.

The team has to complete ALL air squats before moving onto the next phase of situps, etc.

Teammates do NOT have to do equal work.

PLATE SIT-UPS: These sit-ups use a 45# metal plate for guys and a 25# plate for gals. Grab the plate like a steering wheel at 9 and 3 o'clocks. Get into a sit-up position with wide feet. Touch the plate's 12 o'clock to the ground overhead, then sit-up so the plate's 6 o'clock touches the ground between the knees.

Stupid Human Tricks