WOD
Front Squat
1-1-1-1-1
then 12-9-6 reps at 66% of your max lift.
Post to comments
We are a little short on wall space inside so the 9:30 class had to work on their HSPU outside against the building
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mike gets on the SWAT Team
I just got this email from Mike and I wanted to pass it on to everyone. First, to say congratulations to Mike. And Second, to say thanks for the email. nothing makes me happier then seeing or hearing about people achieving their goals through the hard work that they put in at Flatirons CrossFit. Nice Job Mike.
By the way, 2:33 on that obstacle course is a smokin' time. Those of you that ran the course last month know what I mean.
Tim,
I just made it onto the Boulder PD SWAT team. I wanted to pass on my thanks to you, because without Crossfit I would not have been able to meet the physical qualifications (2:33 on the obstacle course [3:00 min limit] and 87th percentile for men in their 30's on the Cooper fitness test [75% needed to pass]). Not to mention the 23 lbs. that I have lost since starting in March. I really appreciate what you do and the time that you take with individuals during class. I look forward to continuing my work at Flatirons Crossfit.
1-1-1-1-1
then 12-9-6 reps at 66% of your max lift.
Post to comments
We are a little short on wall space inside so the 9:30 class had to work on their HSPU outside against the building
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mike gets on the SWAT Team
I just got this email from Mike and I wanted to pass it on to everyone. First, to say congratulations to Mike. And Second, to say thanks for the email. nothing makes me happier then seeing or hearing about people achieving their goals through the hard work that they put in at Flatirons CrossFit. Nice Job Mike.
By the way, 2:33 on that obstacle course is a smokin' time. Those of you that ran the course last month know what I mean.
Tim,
I just made it onto the Boulder PD SWAT team. I wanted to pass on my thanks to you, because without Crossfit I would not have been able to meet the physical qualifications (2:33 on the obstacle course [3:00 min limit] and 87th percentile for men in their 30's on the Cooper fitness test [75% needed to pass]). Not to mention the 23 lbs. that I have lost since starting in March. I really appreciate what you do and the time that you take with individuals during class. I look forward to continuing my work at Flatirons Crossfit.
WOD: 1-1-1-1-1: 175-185-195-205-21512-9-6: 145
Posted by: Tom | July 24, 2009 at 02:01 PM
WOD:1-1-1-1-1: 225-275-315-365-405(missed)12-9-6: 245
Posted by: Jeff Gazaille | July 24, 2009 at 02:38 PM