CrossFit Lite Class

W.O.D 1.6.10
3 Rounds for time of:
20 Hang Snatch (45#/75#)
20 Wall Balls (14#/20#)

Sub Max Strength:
Hang Snatch
5 at 50% of your 1RM
5 at 60% of your 1RM
5 at 70% of your 1RM
*if you don't have a 1RM (one rep max) Hang Power Snatch we will work according to your level and ability.

Free January:
Detox Workshop at 7:30PM with Jen Fugo

Setting Goals by Cindy Handler

CrossFit 215 gets some local press.

"He who has health has hope, and he who has hope has everything."
~ Arabian Proverb

Sam Rx + 30 reps 16:39
Aimee Rx + 20#WB 11:59
Jim C. Rx 16:12
Tim P. Rx 9:07
Jen S. Rx 20:10
Megs Rx 16:03
Kerry Rx 13:16
Rob Rx 14:10
Curin Rx 14:43
Mike B Rx 15:57
Hannah Rx 14:19
Chris S. Rx 15:23
Miranda Rx 15:25
Laura Rx 15:56
Nikki Rx 13:19
Jason Rx 15:20
Steph Rx 15:26

Joe D. 65#/14# 13:49
Kevin M. 65# 21:44
Lisa 35# 19:46
Kim 22#/33# 24:38
CC 10:37
WW 65# 16:27
Olan 14:39
Nicole 15#/10# 11:26
Maureen 25#/8# 14:16
Melanie 20#/12# 16:34
Plentus 65#/20# 18:23
Granny 35# 13:36
JZ 55# 15:44
Todd 45# 14:58
Sarah 22# ???


Miranda said...

Ok, this is going to be the weirdest request that I have ever made, but I am about 99.9% sure I broke my toe last night...does anyone have a fenced in yard that I can borrow for a few days?? I promise to clean up after my dog.
I will shovel snow for you the next storm we get.

Nikki said...

Miranda - I dont have a fenced in yard but I'm willing to do some dog walking if that would help!

Miranda said...

Thanks Nikki! I tried to walk Beeze this morning and I made it about 20ft and was almost in tears :( He is such a high energy dog that he requires a 30-45min walk everyday. And I have been doing that and have had no problem with it, until last night.

Meighan said...

Miranda, same with me. I am near by and can help out if you need anything!

Make sure you tape the injured toe to the one next to it to stabilize it and take ibuprofen every 4-6 hrs to help with inflamation.

Anonymous said...

Aimee...the crossfit lite class is really a great place for people to get started! It's a great opportuninity for parents and children to workout together! A real intergenerational event!

I have to tell you, Jovina LOVES her Crossfit Class. She looks forward to it so much. She wakes up on tuesdays asking about it:-) Her ethusiasm rivals my own! So glad she has this opporunity. Thanks!

Miranda said...

Thanks Dr. Megs! I taped it to all my toes!

Aimee Lyons said...

Absolutely Steph! It's a great dynamic in that class! Her enthusiasm is awesome! 2 a day and she's only 3...let's get her ready for Aromas in 2028!

Miranda hope the toe gets better!

Bring Beeze the box...someone will run him on the warm up!

Nikki said...

Cracking up about Aromas in 2028! Go Jovina!

Melanie said...

Jason always says we'll never break the equipment if we drop it but he never mentioned toes Miranda! Ouch!! I broke 2 toes a few years ago (slipping getting out of a hot tub) and it takes some time to heal. RICE- (rest, ice, compression and elevation). Hope you feel beter soon and find some help with your pooch. I wish I had a yard!