12.09.12 Congrats Monica L!

AWESOME WEEKEND! Thanks to everyone who joined us for the CrossFitmas Party!

Congrats Monica L!

A note from Monica:
“This past November I hit a HUGE fitness goal for myself by running the Disney Wine and Dine Half Marathon. I supplemented my running training schedule with CrossFit workouts. I can say without a doubt that adding in weight lifting and additional muscle endurance exercises from CrossFit helped me achieve my goal. I could have never ran those 13.1 miles as well as I did without the strength I had built from CrossFit. I absolutely love CrossFit and how strong I have become since I have joined, and I can’t wait to make some more goals and crush them with CFM! Thanks Lis!”

Workout of the Day

A. Close-Grip Bench Press: build to max, rest as needed
B1. External rotation: @3010, build to 8RM in 2-3 sets, rest as needed

B2. DB Powell Raise: @3010, build to 8RM in 2-3 sets, rest as needed

C. 5 rounds for time:
1 rope climb
2 handstand push ups
3 wall climbs
20 double unders OR 60 singles

And coming tomorrow…

A. Power Clean: Work to a heavy set of 5 in 15min
B. 50 Front Squats for time – (Males- 75% of 1 rep max; Females- 85% of 1 rep max)

4 thoughts on “12.09.12 Congrats Monica L!”

  1. Lis and James, I hate you both. typing this morning is very difficult when my arms and shoulders are still shaking.

  2. Brianne Elaine Verraneault

    I just have to say….I <3 my gym. Awesome CrossFitMas party, awesome people, and awesome food. Who's the person that brought that amazing chocolate vodka? They're the awesome-est of all. Hahahahaha 🙂

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