CrossFit:Thrusters, Pull-ups, Kettle-bell Swings, Sit-ups.
- Level – 1:5 sets of 10 for time of: Men 95lbs, 55lbs, GHD, Ladies 65lbs, 30lbs GHD.
- Elements:4 sets of 10: Men 65lbs and 30lbs, Ladies 35lbs and 20lbs.
CrossFit Kids:Thrusters, Pull-ups, KB Swings and Situps.
- Super Frogs:5 sets of 10 for time: Boys 75lbs, 45lbs, GHD, Girls 45lbs, 30lbs, GHD.
- Leap Frogs:4 sets for time: 35lbs, 20lbs.
- Tree Frogs:3 sets for time: 10lb dumbbells, 15lbs.
- Tadpoles:3 sets: Broomsticks, 5lbs.
Congratulations Leilani and Janice, our newest CrossFit Level-1 Coaches. We are all very proud of you.
Level -1 Certification, CrossFit Rainer, Puyallup, Wa. January 3rd – 4th, 2009.