Monday 111017

Skill

Muscle-up progression

WOD

Complete 3 rounds for time of:

12 muscle-ups

75 squats

**As some know we were going to start our next round of programing today to coincide with the start of the Nutrition challenge. However we're still tweaking some things to get it finished up so you'll have to roll with another week of mainsite programing!

Eric and Whitney posted this great picture of their shopping trip in preparation of the nutrition challenge. Look at all that colorful food! Today's the day. Be sure to grab a coach to get your numbers recorded. It's on!

Congratulations to the Evolve folks who finished up the Front Range CrossFit Masters! Today these guys did WOD#3 which was 5 rounds of 5 deadlifts, 10 KB thrusters, and a 150m run. WOD#4 followed with a 10-9-8-7-6-5-4-3-2-1 of power snatch and 12" stick jumps. After 2 days of competition here's how it shook out:

Kristine  – 4th overall (Womens 35-39)

Wendy T – 11th overall (Womens 40-44)

Elizabeth (one of our good friends) – 3rd overall (Womens 40-44)

Anja (another friend of ours) 19th overall (Womens 40-44)

Ross – 10th overall (Men 40-44)

David T – 14th overall (Men 45-49)

Carl – 16th overall (Men 45-49)

Way to represent you guys, we're all super proud of you!!!