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CrossFit: "Diane" -21-15-9 of Deadlift's and Handstand Push-ups. 

Warm-up: Three rounds of 5-deadlifts at 50% BW and 2-HSPU.

Level-3: Men 225lbs, Women 135lbs, flat ground, for board.

Level-2: Men 185lbs, Women 95lbs, flat ground or progressions.

Level-1: Men 135lbs, Women 65lbs, progressions or stink bugs.

CrossFit Kids:

Super Frogs: Boys 185, Girls 105, flat ground.

Leap Frogs: Boys 85lbs, Girls 65lbs, flat ground or progressions.

Tree Frogs: 35lbs, progressions.

Tadpoles: 15-20lbs, stinkbugs or progressions.

Strength: 10, 9, 8, ….1 of bench, add weight each time.

Endurance: Mercer Island hill run 3x.

Coaching Notes: Push hard and keep good form during the deadlifts.

Hey Dan ! We met in N.Carolina during a W-EMT course a year and a half ago. You and Chris introduced me to Crossfit and i never looked back. I love it. You told me you were opening a gym. I saw you on the crossfit Games DVD. i'll never forget you and Chris. Thank you for your time during that one week in N. Carolina. I…'m working for a fire department in fort Worth, Texas and studying for my Paramedic Cert. hit me up , i'd enjoy hearing from you.

Ed, keep up the good work brother you look great!

Yesterdays Results