Warm-up: Wall to wall bear crawl 2 Burpee pull-ups 50m Run 3 Rounds Followed by 5 minutes of practice on the kipping pull-up Workout: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. In House Competition Results:****Beginner
1. Wes Henry 1. Misty Capps 2. Carson Wakefield/Jamie Flynt 3. Fleming Sharp/Laura Schoen****Intermediate
1. Brady Wakefield/Steve Price 1. Erin Betts/Marisa Stearns 2. Gus Chapa/Nick Thompson 2. Clair Lee****Advanced
1. Mac McCraw 1. Jane Brooks 2. Justin Waldon 3. Chris Fairbanks Congratulations to everyone who came out to participate and helped make our first In House Competition such a huge success! “Finding Motivation” with Anthony Lovino, CrossFit Journal preview video [wmv] [mov] “Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]
