Happy Anniversary “STAND FIRM CrossFit“. We opened our doors 3 years ago today. Tami and I want to thank everyone who is or has been part of the Stand Firm Family. We have been blessed beyond measure to have all of you in our lives and to have developed such incredible friendships. All of us have learned so much about ourselves and each other as we travel through this journey to “become better everyday”.
This was our first class……..6 am 4.1.14
Warm-up, (15min): 3 Rounds of 100 Clicks, 15 KB Swings, 10 Goblet Squats. Dynamic Stretch.
Strength, (15 min.): Squat Clean & Jerk
BBWU4C then
5/50 4/60 3/70 (2/80)3
WOD: SOMETHINGS BURNING
4 Rounds:
1 Min. 1 Round of Strict Cindy
1 Min. 15/12 Calorie Row
1 Min. Max Clean and Jerks 135/95
1 Min. Rest
Score is total C & J
Icing: Puppy Dog 2 min., Double Leg Supine Twist 1 min ES