ANOTHER PR Monday

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Most excellent work today. New pr’s are everywhere you look. Awesome job Josh, Parker, and LaVonne to name a few. This is where we test our dedication and devotion to our craft of moving heavy weight and seeing the fruits of our labor.

Tomorrow we will test our mettle on another lift, so don’t relax your focus yet. More of our important work continues as we transmogrify ourselves into stronger, more useful, and faster humans.

Warm up:
Three times
5 Burpees
10 Sit ups
15 Squats
50 Single jump rope jumps

Burgener warm up with pvc
Pass through’s with pvc

Mobility:
Rollie ball on your shoulders
Bands on shoulders

One Rep Max Shoulder Press

Then:
Three times for time
10 L-sit pull ups
15 Ring rows
20 Push ups
Run 400 meters

Awesome performances today. Keep your goals in focus as you complete your work. Do you know why you are doing what you do? If you don’t, think about why you don’t. And if you don’t, you should. Write it down or ask us and we will help. Alan, Faith and Michelle are here to help you determine how to reach those goals or even commit those goals to writing in your log book as a roadmap to even greater success. If you haven’t noticed, inside the front cover of your training log book are pages devoted to you writing down your goals.

See it so you can be it. Just make sure you are looking.

See you tomorrow.

As some of you may have noticed, Reebok made a big investment in CrossFit by sponsoring the CrossFit Games this year. They are also designing CrossFit specific clothing which became available last week, and shoes which, we are told, will be available this fall. Check out the video below and see the many different faces of CrossFit. Some of the folks speak of our community and not just being about the workouts we do. I think they captured just a bit of how people with a similar mindset meet, workout, and become more that just a group who work out together, but who form a community of like minded souls meeting, striving, and achieving. We believe you can work out and make gains anywhere, but what we like the most about our group is the community bond we create every day through hard work, focus, and determination. Even in our small town, our membership is comprised of folks did not even know each other prior to meeting at the gym. And now, we have friendships and bonds that reach across jobs and families and we are all better for it. Enjoy the video and thanks to all of you who are part of, and help build our community of achievers every day at our gym. We appreciate all of you.