Sometimes we rest

Congrats to all of our 428ers that competed in the 5K4Q on Saturday. I heard Ish PR'd and Malachi got first in his age group.

Good luck to our very own Jethrie Ros and Stephanie Powell as they complete day 2 of the CF-L1 certification in Miami.

A very busy weekend for most so time to rest, if you choose.........see ya Monday!

 

Even the King likes to chill out sometimes.

5K4Q

The 428 box will be closed today as we are all headed out to run the 5K4Q race.

Good luck to all of our athletes!

 

 

 

WOD 120518

10 Rounds for time:

200m Row
5x Standing broad jumps
10x Weighted lunges standing-backwards step 45#/33#

 

 

 

 

WOD 120517

3 Rounds for time

30x Russian KB Swings 1.5/1pood (alternating arms)
20x Ring push-ups
10x Knees to chest

 

 

"Nancy"

"Nancy"

5 Rounds for time:
15x Overhead squats 95#/65#
400m Run

WOD120515

For time

100x Double Unders
75x KB Swings 1.5pood/1pood
50x Burpees
25x Weighted sit-ups 45#/25#


 

A lil' running with FRAN

WOD

Complete for time:

400m run
21x Thrusters 95#/65#
21x Pullups
200m run
15x Thrusters 95#/65#
15x Pullups
100m run
9x Thrusters 95#/65#
9x Pullups

                    Is George working his way down or up?

Happy Mother's Day

To all of the mothers out there, the 428 wishes you a very beautiful day!

Thank you for everything you do have done for us.

 

Love ya!

 

 

Open Box

Open box day.

A great day to make up a WOD, work on skill, strength or simply get to do some mobs.

Take your pick and let's make it happen.

 

 

 

 

 

 

 

 

WOD 120511

Complete for time:

20x Shoulder to overhead 95#/65#

Run 400m

15x Shoulder to overhead 115#/75#

Run 250m

10x Shoulder to overhead 135#/85#

Run 400m

5x Shoulder to overhead 155#/95#

Run 250m

 

 

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