Bear Complex
5 Rounds Increase weight each round

Repeat 7 times without putting the bar down
Dead Lift
Hang Clean
Front Squat
Push Press
Back Squat
Push Press

Stacy made it through her first Crossfit workout. She is ready to explode upon the sceen.

4 rounds

10 Power Cleans
10 K2E
15 Burpee

All the cleans are starting to look good.

Kendra, Patty, Carol, Pat, Perry

5 rounds

10 Wall Ball
10 K2E
10 SDHP
10 GHD Sit Ups
10 Box Jumps

then we practiced Cleans

With 5 rounds of 3


MC, Tina, Cyril, Bill, Liz, Staci, Scott, Jane, Pat, Sue all did great. Nora unfortunatly suffered a swimming accident and was unable to participate. I had heard Michelle was going to make an appearance and was terribly disappointed.

Thursday's Workout

20 Minute AMRAP

5 Pullup
10 Boxjump
15 Wall Ball

Bill was recovering from Vacation 11 rounds
Nora was recovering from Food Poisoning 7 rounds

Muscle up Practice

4 rounds 1 minute effort with extended rest

Wall Ball
Box Jump
KBS
Row
Muscle up practice

6:30

20 Minutes AMRAP

30 cycle step ups per leg
10 Ab Rollers
20 Single arm rows

Another good morning with King, Mike, Gary, Connie, Olive, and Nannette

Thrusters everywhere

9:30

4 rounds
10 Thrusters
10 Boxjumps
3 laps

12:00
6 laps
3 rnds
10 Thrusters
10 Toes @ bar
4 Laps
2 rnds
10 Thrusters
10 Toes 2 bar
1 rnds
10 Thrusters
10 Toes 2 bar

In the noon workout Aaron Crushed Nora by 3 seconds in the workout.

Tabata Something different

Wallball
Pushup
Box Jump
Row

20 sec on 10 Sec off time 8 for each exercise

It was great to see everyone sitting around speechless at the end of the workout.

Tina
MC
Ann MArie
Jane
Inger
Staci
PAt
Pat
Perry
Bill
Ty

5k April 24 8:15

It is just about time for our 2nd 5K of the year.

Saturday April 24th 8:15

Near the lake behind the tennis courts behind the Club

This will be a Donation Based workout/ run. Any and everyone is welcome.

We will be eating pancakes and bacon following the run.

The early morning group did 4 rounds at 9:30 we went AMRAP for 20 minutes

10 Pullups
15 SDHP
20 Push Press

The early morning group is really starting to come together. We are going to start to see some major gains in the next few weeks.