July 22, 2014

Big Mahalo for everyone helping out at the gym while us Smith’s went on vacation!

It was a blast! From turtles to tropical fishes and getting out-surfed by your kid (gggrrr), we can’t wait to share some pics and stories with all of you!

Looking forward to seeing all your smiling faces again!!!

 

STRENGTH: IN 15 minutes, work up to a heavy squat clean single

WOD: 4 rounds for max rounds, each round is 3:00

9 x handstand push ups

6 x thrusters

3 x burpee over barbell

(1 minute rest after the completion of 3:00)

Athlete begins the next round wherever he/she left off at in previous round.

 

Check out these amazing teen CrossFit girlies! You rock!! So proud of everything you have accomplished!