“As a coach, its amazing to watch the transformations happen within our walls. Not just the body changes that most people originally go to the gym for. But all the other things that happen. It never fails; the first couple times someone comes in, they have that “deer in the headlights” look. Their shoulders are rolled forward, their eyes are wide open, they are standing alone, etc. Then all of a sudden the regulars members start talking to them, making them feel at ease. They start to get a handle of the movements. The names to the lifts and exercises aren’t like another language. Then, the smiles appear. These new folks walk in with a big smile and are talking to everyone. All of a sudden they are talking “WOD”, “AMRAP”, and “EMOM” like they have been doing it for years. And finally, they are dressing the ‘CrossFit’ way. ” HOW TRUE!!! We are so happy to be such a big part of so many peoples lives here in SE Wisconsin.
Strength: 15 minutes to establish a 1RM back squat (5-3-3-1-1-1)
WOD: AMRAP 3 double unders
10 clean & Jerks (full squat) (135/95)
20 HR pushups
30 ab-mat situps
AMRAP 3 double-unders
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