Pulling Ahead

By: 321go 2 Comments

Heather pull up 

Heather has been with us for just over a month now and she is already feeling the results training at high intensities will bring.  Here she works on her ring pull-ups after adjusting them a little higher.  Way to go Heather keep up the hard work!

Expanding our hours!

Tues /Thurs: 6:30 pm  (STARTS  2/24/09)

Saturday: 10:00 am and 11:00 am (max load strength) (STARTS  2/28/09)

Wednesday Benchmark


30 Clean and Jerks. men 135lbs. women 90lbs.(nuff said)

Cool Down

10 Pull-ups  / 10 Wall balls (heavy)

4 32  rounds (no rush… geez this is cake)

Advanced Intermediate Foundational
Scale to capabilities


  1. James Humphrey, Jr. says:

    Awesome work, Heather!

  2. James Humphrey, Jr. says:

    Oh, and in case you are wondering, here’s a demo of the workout: http://media.crossfit.com/cf-video/CrossFit_SCL1ToshDoesGrace.wmv

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