Muscle Up!

Sunday is Hero/Storm day for these girls (Danny and Rich are still finishing the WOD, but you didn't want to see a pic of them anyway, did you). A group of CFWSC CrossFitters are gathering every Sunday to hit one of the Hero or Storm WODs. Talk to Anna or ERad if you want in.

A big congratulations to ERad on her first muscle ups today. Emily attended the Greg Amundson Goal-setting seminar this last January and made getting a muscle up her six month goal. Just about six months to the day, she officially accomplished her goal. Congratulations! The muscle up is a real rite of passage in the CrossFit world, and long remembered (I remember my first muscle up very clearly).

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There will be a special workout held this Wednesday in all the classes. I promise it will be fun and unique. Please plan on hitting up a class as you won’t want to miss it.

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The lost and found is overflowing with shirts, sweats, shoes, hoodies, water bottles, and other gems. It will all go to the goodwill this Tuesday. If you are missing something, or just want a freebie, please comb through it. The lost and found is currently piled in the small tires by the door.

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The CF West Summer Sports Series kicks off next week with a mountain biking trek on Thursday, June 30. The sign up sheet is on the front desk counter. The Olympic Weightlifting Seminar on July 23rd with Billy and Ian is also filling up fast. Reserve your spot by emailing [email protected]

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CF West and CF Longevity are offering a Fathers’ Day discount of fifty percent off Elements classes to any dad. In person or as a gift. Good through the end of June.

Monday’s moment of muscle up is, of course, Emily’s first muscle ups.

Muscle Ups! from emily radetsky on Vimeo.

Workout:

Overhead Squat

Find new 1RM.

Then:

500m Row

3 Rounds

10 Hang Power Snatch 1115/75#

10 Wallball ‘2 -fer-1s’ 20/14#

400 run