Congratulations to Jenny Niemann who recently completed a half marathon that ran through Pike’s Peak! We’re very proud of Jenny for completing one of the toughest runs in the country! WARM UP 3x: 400m Run

ANNOUNCEMENTS: 1) We will be placing a Large Progenex order this Thursday! If you want to pre-order and GUARANTEE a certain product, please email Coach Drew before Thursday at 11am or sign-up at the front desk.

WARM UP 3x: 200m Run 15 DU 15 Good Mornings 15 PVC Pass Thrus STRENGTH 3 Rep Max Sumo Deadlift then… 1 ME Set @ 80% WOD 5 Min AMRAP 10 KB Sumo Deadlift High

WARM UP 400m Run Plyos STRENGTH Find 1 RM Push Press then… 1 ME Set @ 80% of 1 RM Push Press WOD 12:00 AMRAP 10 HSPU 15 Plate Ground to Overhead (45/25) 20 Overhead

In case you haven’t seen it, the most recent video that CrossFit HQ posted on YouTube interviews an affiliate owner wearing a MCFSA shirt in Israel. This is amazing that the Level 1 CrossFit course

WARM UP :30 Drills x2 Jumping Jacks Good Mornings Seal Jumps Straight Leg Situps Pushups 1:00 Stretch MOBILITY Coach’s Choice WOD 2 Rounds: 2 Min ME Pull-ups 1 Min Rest 2 Min ME WBS (20/14)