1 year anniversary for Motor City CrossFit. We have been in our current building for 1 year, it is getting tight in here and we are looking to expand. Hopefully we will be in our new place by December 1st.
Congratulations Amy and Chase who finished up foundations classes today.
Warm Up- Hang Cleans and Push Jerk practice
Group WOD
Get as many reps as possible from each round. There is no rest between exercises.
5 min Hang Power Clean (135/85)
4 min Air squats
3 min Push Jerk (135/85)
2 min Double Under
1 min Burpee
Post reps to comments:
We did not have any big parties for the 1 year anniversay just another work out thats looks easier than it is. We will have a big shin-dig when we move. Nice job everybody and make sure you add up your reps from each event for a total. Vinny
P.S. I have stowed away my multi-colored pacific beach (elastic band) 1989 weight lifting pants and golds gym tank top. You might see them again.
Congratulations on the anniversary guys. You have already helped a lot of people get fit. It is amazing if you look back at the pictures of people last year (or earlier this year) compared to how they look now – you can see the obvious difference in their fitness level.
Amy did a great job in her final Intro class today. Tom better watch out. I’m not sure how much longer he will be the top Crossfitter in the Baumann household (of course, he also needs to watch out for his kids catching up to him). Luckily, Tom has set the bar incredibly high.
scaled the weight to #105
hang cleans – 45
squats – 100
push jerks – 14
dbl unders – 26
burpees – 11
happy anniversary mccf
Rx’d @ 135 lbs
Hang Cleans 40
Air Squats 125
Push Jerk 11
Dbl Unders 43
Burpees 14
Total Reps 233
Congrats guys on the 1 year anniversary. I can’t thank you all enough for having the courage to start up this affiliate in this area. I don’t think I’ve ever stuck with a program as long as I have Crossfit. I’m stronger and faster than I was in my 20’s thanks to you guys.
Thanks Jim for compliments. Congrats to Amy for completeting her Intro’s. I knew she’d make it and love CF as much as I do. I’m looking forward to the marital contest’s.
Greetings from San Francisco airport everybody! Awesome job you guys! That workout looked SAWEET! Matt and I are getting ready to board a flight back to the Motor City following our L2 and I for one am looking forward to seeing you all again!
Congrats on the 1 year!!!!! I am happy to be part of such a great group!!!! Thanks!! ………………….and Vinny….. of course you stowed those things away- I just hoped you aired out the joe dirt wig—–LOL!!!! This WOD looks like it made everyone cry!!!!
This was fun! I have to say that you guys have changed my life. I sometimes have nightmares (literally) that crossfit was all a dream and that I don’t have it in my life. I’m really thankful for all of you and the paradigm itself.
cleans 45
squats 122
push jerks 16
dbl unders 35
burpees 15
233