- benchpress 4×5
- bent over rows 4×5
- 5 manmakers
- 10 pullups
- 15 RKBS
- (pick a weight you can do without stopping every round. Don’t go out too fast keep a good pace.)
We are pleased to welcome our newest interns onto our staff here at CrossFit Route 1- Leigha Maciel and “Sweddie” Eddie Melara!
Leigha has been a dedicated member here since October 2012, as well as a consistent competitor. As a former gymnast, Leigha excels on the pull-up bar, rings, and while upside down!
“Sweddie” is a relatively new member at our gym, but has already made a big impact. If you have taken a class with him, you know how motivating and FUN he is to have around: he truly loves the Box atmosphere, and the camaraderie during workouts… and he’s really hard to catch during a WOD!
Both Leigha and Sweddie have just recently earned their CrossFit Level I certifications, and will be shadowing classes as well as helping out around the gym. Should you need anything at all, be sure to track them down!
Welcome you two!
PS The Christmas Party will be 12/19. Starts a 6pm.
weighted sit-ups: 3×15
rev band fly: 3×20
banded face pull: 3×20
10 sdhp (53/35)
20 box jumps (24/20)
30 double under
3 wall walks
” The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!”
Clean & jerk – 79% (3×1)
Clean pull off 2″ riser – 90% (of clean)(3×3)
squat cleans (135/95)
“You will never find time for anything. If you want time, you must make it.”
Don’t Forget To Comment!