9/26/12
Strength
6-8 split squats each leg
1:00 rest
6-8 strict pull-ups
1:00 rest

WOD
In teams of 3, complete 4 rounds EACH of:
500m row
:15 rest

Extra Credit - accumulate :90 L-Sit Holds

Who's that hot momma in that bright pink shirt? ALICIA!!! (happy dance, happy dance, dancing in my under pants!) Alicia has been CrossFitting since back in December of 2009. She's a shit-ton of fun to have around, and I couldn't be happier now that I get to see her twice a week at the Fort! Welcome home chica!

I have some other super exciting  news - the other morning I got to witness Sarah getting her FIRST unassisted pull-up! BOOM! Nice work girlfriend! I also have slow motion video proving that Kinsy and Heather are both CRAZY close to getting their first muscle-ups. Want to jump on the muscle-ups train? All you gotta do is ask, my friends. Our coaches are happy to lend a hand.