Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
CrossFit: Skills or make-up day.
Skills: Overhead squats with a broomstick or metal pole. Handstand push-ups or HSPU progressions with bands.
Strength: Three sets of max rep Dumb-bell shoulder presses. HEAVY!
Yesterday we said goodbye to Elliot. He is off to get his MA at the University of Texas. Elliot came to us ready and willing to work hard and do what he needed to do to get back in shape. We grew to admire and respect Elliot for his work ethic and his commitment to finishing every workout no matter how grueling it was. Elliot became my workout partner when the hero workouts popped up. We both know the effort we needed to put forth in remembrance of our fallen brothers. So farewell and following seas to Major Elliot Nowacky, United States Army, Retired. Be safe sir and keep your head down and your powder dry, I will see you when see you. Taco out!
Yesterdays results
