For Details:

Grand Opening

15 HandStand PushUps
400M Row
15 PullUps
12 HandStand PushUps
400M Row
12 PullUps
9 HandStand PushUps
400M Row
9 PullUps

Times in the photo…
Scaled differently for everyone…
Joceyln … Strength award for the AM Class – progressed to the blue band and kicked ASS!
And Bobby in the PM … First time trying HSPU – did some every set! And some weighted pullups! Sick!

Ok girls, I took the pictures, you post your pr’s to comments. We had some awesome lifts!

(And Hey! Check out the video at the CrossFit main site about the Affiliate Think Tank the coaches attended! It really was a benchmark event! We were so happy to be there! And we met Coach!)
Affiliate Think Tank Vid
 

For time:
21,15,9
Hang cleans
Ring dips

Griffy 6:40
Cind 7:23
(toes on dynamax ball)

@ 15,12,9
Jocelyn 8:17
Carla 9:50
Joanna 11:42
(toes on box)

This is one of the great things about CrossFit: scalability!
We scale the workouts for individual fitness levels and capabilities. Everyone is different. Everyone has different strengths and weaknesses. Embrace your weaknesses and they will be subdued!
You do what you can – hard. You get stronger. You do what you can at the next higher level – hard. You get stronger. Repeat.
Does it get easier? NO!
Do you get stronger and increase your abilities to handle anything that life might throw at you? YES!

Getting mad or getting upset with yourself during a WOD is counter-productive. You need to channel that energy into your intensity! You want to produce those endorphins to enhance your performance AND your enjoyment of the WOD. If you’re not enjoying your WOD, why do it? Enjoy the challenge, enjoy the competition, enjoy that feeling of accomplishment when you are done!

Check out our friends in Newton, Pa for a very informative seminar!
Click on the post title to get info!

AMRAP in 20 min
20 med ball cleans
20 pushups

Yell 9
Carla 6
G$ 7
Di 5

Nice work Ladies! Awesome cleans!
Remember, you will be posting your own times/rounds to comments soon. So pick up those notebooks to jot them down after your WOD!

G$ looks really good on the clean. A little closer would be even better!

Fran scaled variously
21, 15, 9
Thrusters
Pull-ups

Some really good times – you guys def go heavier next time!

Bobby 4:14
Cind 4:45

Laura 5:03
Big Richie 5:29
Griffy 5:30
Joanna 5:55
Shell 6:15
Di 7:12
Ryan 8:17
G$ 8:17
Jocelyn 8:19
Kay 8:21