Baby Lemon has arrived!
Baby Lemon has arrived! Congratulations to Nathan and Sara on the arrival of their beautiful baby boy, Garretson!

“Goals”
Shoulder Press 3×3
Push Press 3×5

“Glory”
5 Rounds for time of:
8 GHD Sit Ups
12 Sumo Dead Lifts (225/155)

“Grind”
Shared burden 1000 meter Row via 250 meter splits

Been CrossFitting for a while and still wanting more?  The next step is upping your nutrition, as it is the base to your pyramid of health and fitness.  Check this video out of Greg Glassman discussing nutrition at a Level 1 seminar to get the wheels turning in your brain!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=5pHNz_M0UYg[/youtube]

 

Don’t forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

Sumo Dead Lift 5×3

“Fractured One Arm Fran”
5 Rds for time
9 Thrusters (95/65)
9 Pull Ups

Tabata Plank and Tabata Russian Twist

Here’s a great video that talks about Core strength and what that REALLY means.  Incredible educational video on your full core.  Where’s the rest… on the CrossFit Journal of course.  Have you subscribed to it yet?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=nd8D_sCXq9U[/youtube]