Here is Jake doing his squat cleans during “Elizabeth”.

Rest Day

Here is our newest group of CrossFitters!!! Welcome Krista, Chris, and Dorothy.

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Here is Ron and Danny powering through “Murph”, with Ethan showing off his artistic side in the back.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Here is Marvin getting some pull-ups

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Here is the current stage of the Transformation!!! We’re almost there.  The pull-up station should be in later this week and we will be pretty much done at that point.  We still need to pick up a few more stall mats, but it’s looking good.

Rest Day

For time:
50 Burpees

Jump one foot above reach each rep.

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Here is Moe cranking out some Burpees.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments

Here is Will doing some heavy Deadlifts.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Rest Day

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.