Level 1

CrossFit West, front andcenter.

CrossFit West, front and center.

Cert- Cliff, Me

Cliff and Jocelyn stand before the deceptively flat looking hill at the site of the CrossFit Games in Aromas.  They are now Level 1 Certified trainers after killing it at the trainers’ certification put on by CrossFit HQ this weekend.  Congratulations guys.  Thanks for representing CF West.  We are all proud of you.

Congratulations to Daniel on his record Christine time of 7:04. Due to a dearth of rowers,  CF West does Christine with a 400m run instead of the usual row.  Good job Danny, that is a pretty incredible time.

And a huge thank you to all who helped send me to the Kelly Starrett Injured Athlete seminar on Saturday.  I learned a huge amount and I hope I can directly translate that knowledge into better programs and care for CF West’s athletes.

Workout:

Tabata Fran

3 Rounds of alternating Thrusters (95/65#) and Pullups

Do 20 seconds of max rep thrusters, rest 10 seconds, do 20 seconds of max rep pullups, rest 10 seconds.  Repeat for a total of 3 rounds. Your score is your total number of reps.

Post WOD and score to Comments.