Friday, Saturday 21, 2012

Posted by Mandee on September 20, 2012   |   31 Comments

Warm up:

400m run

3 rounds

5 plyo squats

wall to wall bear crawl




A. front squat 6×2

B. 5min AMRAP

10 hang power snatch 95/65

20 double unders



A1. 3×3 bench press @ 93% 1RM, rest 3 minutes

A2. 3×5 snatch @ 88% 1RM, rest 3 minutes

B1. 3×10 reverse hypers,  rest 30 seconds

B2. 3×15 GHD situps, rest 30 seconds

31 responses to “Friday, Saturday 21, 2012”

  1. Mac says:

    Awesome pic of the rope climbing king!

  2. Tracey says:

    Aaarrrrrroooonnnnn! He can run! He can pull up! he can lift! he can climb! Now stop showing off.

  3. Mandee says:

    Love the intensity in this pic! Nice work Aaron!

  4. ErinB says:

    Hi everyone

    I just wanted to let you all know that Jason and I welcomed the arrival of our little girl today, Zoey Mae Betts. She weighs in at 6lbs 9oz and is 18″ long. She is a sweetheart – we love her so much already!

    And a big thanks to all the trainers for working with me throughout my pregnancy. I am a big advocate for staying fit during pregnancy, as long as its supervised and controlled…that makes Crossfit a great option if you’re fortunate to have trainers as good as ours!

    I’ll bring little Zoey by the gym soon so you all can meet her.


  5. Gus says:

    Congratulations Erin!!!!

  6. Erin S. says:

    Yay! So happy for you guys! Congratulations on your little blessing!

  7. Casey says:

    Congrats To you and Jason!

  8. Meredith says:


  9. Mandee says:

    Congrats Erin! I am so impressed thst you hung in there during the intense heat this summer and kept pushing yourself to stay fit for you an for baby Zoey! I can only imagine how cute she is 🙂 Can’t wait to meet her, and I’m thinking of you and hoping you are feeling good!

  10. Tye says:

    Congrats Erin, glad to hear everything went well.

  11. Randy C says:

    Congrats Erin!!!!!!!!!!

  12. Robert S. says:

    Congrats Erin!!! What an awesome blessing!

  13. David M. says:

    Congratulation Erin!

  14. Matthew Hillis says:

    Congratulations Erin

  15. steve price says:

    “Zoey Mae” I love the name!! What a blessing! I can just hear it now, “Get yourself over here right now Zoey Mae!”

  16. Adam says:

    215# PR
    4 rounds scaled

  17. Kerri says:

    B. 4 +10 rx’ed

    Welcome Zoey!!!
    Congrats Betts family!!

  18. ErinB says:

    Thanks everyone!

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