“GYM CLASS HEROS“, your awards are in. Congratulations to Coach Tami and her team on winning this years STAND FIRM CrossFit “CUP”.
WARM-UP:
Row 3 min.
Bike 3 min.
Jog 3 min.
Dynamic Stretch
STRENGTH:
Back Squat
(5)3
20/80%-45#
WOD: 1/4 FINAL 23.3
For Time:
5 Rounds
5 Burpee Box Jump Overs 30/24
1 Clean and Jerk 185/125
*Add 1 clean and jerk after each round.
ICING:
Your 1%
KOT – Tib Raises 20 reps each leg.
CHASING EXCELLENCE
We have a lot of you working on your 1%. Creating good habits is key to your success in every aspect of your life. One of the most important qualities of a successful person is to be punctual!!! Being on time is how you show respect for others that you are working with or working for. Being respectful is closely associated with gratitude. Gratitude is the number 1 characteristic of a successful person. Sometimes, we are late because of circumstances beyond our control. Emphasis here is on the “SOMETIMES”, being late all the time is a habit…….a BAD HABIT. If you are “CHASING EXCELLENCE” make the changes necessary to be ON TIME.