Here are two of my longest running clients. Rose (left) was a client of mine all the way back in the year 2000, while I worked at 24 Hour Fitness. Diana (right) started with me back in 2006. They both are hard charging women , who will not stop moving. We love them both and we are so very lucky to have them as one of our founding members. Remember, this May will mark our 10th year of doing CrossFit. So much has changed, yet so much is still the same. Stand by for more walks down memory lane.

Level 1

800m Run
40 Overhead Squats 75#/55#
40 Strict Press
500m Row
30 Front Squats 115#/75#
30 Push Press
400m Run
20 Back Squats 155#/105# *use rack if needed
20 Push Jerks
Post time.

Level 2

1 Mile Run
10 Hang Power Clean and Jerk 165#/115#
20 Ring Dips
30 GHD Sit Ups
100 Double Unders w/ Zeus
30 GHD Sit Ups
20 Ring Dips
10 Hang Power Clean and Jerks
Post time.

CrossFit Old School

5 Rounds
30 Double Unders
5 Burpee Deadlifts 115#/ 75#
5 Burpee Power Cleans
5 Burpee Thrusters
Post time.