Thank You

You must have long term goals to keep you from being frustrated by short term failures.
Charles C. Noble

 

 

I just wanted to thank  my CrossFit family for all there warm wishes, cards and flowers after the passing of my Grandmother this week. I look forward to getting back in there and working out side by side with each one of you. A Special Thanks to Tim for keeping everything running smoothly.

 

There was a change of plans for today's WOD so we will actually be doing the WOD that was posted yesterday. For my Springfield CrossFitters your workout is posted under Friday's.

Friday's WOD

Dead lift

5-5-5-5-5

Increase the load for each set and work towards a five rep maximum load. Then complete:

Handstand Push-ups

5-5-5-5-5

Cool Down

One Attempt Max Weighted Sit-Ups

 

Springfield WOD

50 Double-unders
95 Pound overhead squat, 15 reps

5-4-3 Rounds

 

Cool Down

Calf Raises (lol, we don't want to waste government money, I know the line will be long but just be patient)

If it's too busy please feel free to do 30 Burpees!