Derreck's First Muscle Up!
Gymnastics Skill Focus:
Gymnastics Skill Focus:
Forward Roll and Handstand Roll-out
21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Double-unders
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl
Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors! (there will be no regular classes on Saturday)
Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!
Quote:
"Quality is never an accident. It is always the result of high intention,
sincere effort, intelligent direction, and skilfull execution.
It represents the wise choice of many alternatives."
-Will Foster
5 comments:
Habits are developed over the course of a long time, so obviously they may take a long time to 'break'. You can take comfort in knowing that each day you become more aware of a habit and perform it less, the less power it has. This takes time, no doubt about it! I always tell people that you're going to change no matter what -you may as well make it a positive one!
Marni 20:22 #55 su
LP 18:33 RX
Fayth 24:34 #65 su
Anne 24:55 #45
Diane 22:50 sc
Joe G. 29:45 sc
Susan 24:37 #65
Jackie 25:13 #55
Tori 24:48 #35
Dianne 31:13 sc
Mark C. 20:59 #95 su x3
Christine 27:50 sc
Fugo 23:48 #35
Joy 24:34 #53
Rich P. 27:21 sc
Michal 24:37 #35 su
Justin R. 23:58 RX
Giuila 25:22 RX
Jessie 17:52 #35 su
Jason 25:59 #95
Alona 26:39 #65
Jen S. 20:44 #35 su x2
Kelly 20:45 #35 su
Shawna 27:03 #35
Jen had the best bear crawls of the day, up and backs the entire time. Good job lady.
Nick C 28:55Rx
Mark R 33:55 95/dua
Warren from LA 33:44 95/dua/step
Jill A 31:06 65/dua/step
Alex 26:20 95/dua
Gavin 29:20 75/dua
Taryn 33:09 SU/Step17
Arieanne 30:20 45/su/step13
Audrey 24:45 45/step 17
Pam 32:31 DUA
Marci 32:37 45/dua/17
Kathleen 31:42 45/step 17
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