05/17/11 WOD

Perfect form demonstrated by Caprice, one of our new Crossfit Endurance Instructors.  Arms fully extended overhead, abs turned on (rib cage stays down).  Maybe if I keep working hard I can get a stomach like that!



5 Rounds of:

12 KB Swings- 70/53

15 Burpees

25 Double Unders

*Rest the same amount of time it took to do a round. (ex Round 1- 3;00, rest 3:00)  Each round should be an all out effort!


This Thursday Kris from Muscle Works will be coming up again.  He will be taking appointments at 8, 8:40, 9:20, 10, 1:30, 2:10, 2:50, 3:30, 4:10 and 5:00.   I highly recommend trying it out, I would not keep having Kris come back if I didn’t believe in what it can do for everyone.  I was struggling with an IT issue for the Crossfit Games and in two visits I am back to feeling much better.   I have went to multiple therapist before him and by far this has been the only thing that has worked.  Let me know asap, appointments have filled up fast the last two times he has come.


05/16/11 WOD Results



Posted on: May 16, 2011admin

5 thoughts on “05/17/11 WOD

  1. Talk about ROCK SOLID abs!! So glad you decided to join us Capi…you always have great energy and motivation! Love working out with you 🙂

  2. SOOOOO glad you’re on my Spartan Team! I know for a fact that if I start to crawl around mile 3, you’ll be able to carry me the rest of the way. Super Strong!

  3. Lindsay ,
    I think I can maybe paint those abs on some of us…’cause that is the only way I can get some. C’mon who’s up for that ? Painted on abds, might be good for one day at the beach …. well until you get in the water anyway. NIce gut girly, !

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