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Great workout today at @crossfittfa 

20 EMOM (5 cycles)
Min 1 - 1 15’ rope climb
Min 2 - 10/8 cal row
Min 3 - 5 box jumps 30/24
Min 4 - 30 DU / 60 singles
repeat

#crossfit #wod #cftfa #thefitunited #jumprope #shins #C2rower #30inches

Great workout today at @crossfittfa

20 EMOM (5 cycles)
Min 1 - 1 15’ rope climb
Min 2 - 10/8 cal row
Min 3 - 5 box jumps 30/24
Min 4 - 30 DU / 60 singles
repeat

#crossfit #wod #cftfa #thefitunited #jumprope #shins #C2rower #30inches

32oz of black coffee and a buzz toffee cliff bar. Yes please.  #caffinebuzz #carafeofcoffee #coffeepaleo #cliffbar #crossfit #oly #PCMouse #gettingsilly

32oz of black coffee and a buzz toffee cliff bar. Yes please. #caffinebuzz #carafeofcoffee #coffeepaleo #cliffbar #crossfit #oly #PCMouse #gettingsilly

#repost By @eleventhelement_cf “In the beginning God created the Bench Press and the Deadlift. And the Body was without form, and Quads; and sadness was upon the face of the chicken legged. And the Spirit of God moved upon the fibers of the glutes. And God said, Let there be Squats, and there was Squats. And God saw the Squat, and it was good. 
Athlete Spotlight: @mblose672”

#repost By @eleventhelement_cf “In the beginning God created the Bench Press and the Deadlift. And the Body was without form, and Quads; and sadness was upon the face of the chicken legged. And the Spirit of God moved upon the fibers of the glutes. And God said, Let there be Squats, and there was Squats. And God saw the Squat, and it was good.
Athlete Spotlight: @mblose672”

Mexican for lunch and squats for dinner make for a great day #mexicanlunch #squats #oly #crossfit #lifting #barbelltherapy #yeahbaby

Mexican for lunch and squats for dinner make for a great day #mexicanlunch #squats #oly #crossfit #lifting #barbelltherapy #yeahbaby

#machoman #crossfit #wwe #oly #ohyeah #canyadigit #glassesandtassels

#machoman #crossfit #wwe #oly #ohyeah #canyadigit #glassesandtassels

Drop it like its squats.  What are you doing in the gym today? #SquatsMcGee #crossfit #weights  #lifting #oly #getyoursquaton #barbelltherapy #thefitunited

Drop it like its squats. What are you doing in the gym today? #SquatsMcGee #crossfit #weights #lifting #oly #getyoursquaton #barbelltherapy #thefitunited

No matter what you’re feeling the gym will always be there #crossfit #oly #barbell #therapy #weights #thefitunited #getyourfix #burpees

No matter what you’re feeling the gym will always be there #crossfit #oly #barbell #therapy #weights #thefitunited #getyourfix #burpees

Oct 7
Never Quit. No matter how slow you’re moving, you’re moving and that what’s matters.   Just keep moving. #crossfit #theFitUnited #keepmoving #DontStopGetGet #movement #ripd #handandfingers

Never Quit. No matter how slow you’re moving, you’re moving and that what’s matters. Just keep moving. #crossfit #theFitUnited #keepmoving #DontStopGetGet #movement #ripd #handandfingers

09.29.2014 

#crossfit #wod #cftfa #thefitunited:

I know more squats right? Tomorrow I’ll change it, but for now suck it up. I can’t do any thing over head so there will be a lot of lower body over the next 4 weeks.

Strength: Back squats
5x5 at 60%

Metcon: 4 rounds
25 pole squats
100 single unders
1 suicide run (50ft and back 100ft and back)
Result: time: 7:50

Cash out: 400m run

2014-09-17 #crossfit #wod #cftfa #thefitunited:

strength: back squat 5x3

metcon: 40 for time
40 air squats
40 double unders
40 sit ups