Make your Saturday right with a CrossFit WOD! WODs are open to the public on Saturdays so bring your friends. Classes will be at 9 & 10am. If possible the WOD could be outside so dress appropriately. Life doesn’t always happen in a cozy 70 degree box.

5 rounds for time:
9 dumb bell push press
12 box jumps
15 kettle bell swings

Image: Lance at Half Ironman Branson

Accomplishments at CF Alexandria:The purpose of CrossFit is to make people better at life. At CrossFit, we are forced to overcome and power through our weaknesses. We are excited to mention a few milestones that were reached by individuals this week. We know that Carey’s strong point is squat but this morning he overcame barriers and turned in a solid performance on the mile. Randy went from being able to do 3 handstand push ups a few weeks ago to finishing all 45 during Diane. Lisa had an impressive performance at her first time at CrossFit by finishing 8 rounds of thrusters and burpees in 12 minutes. Roger continues to get faster and faster. Roger has lost 31 pounds since starting CrossFit 2 months ago. His dedication to diet and the WODs has decreased his dailey insulin intake from 85 units down to 4o units. The results of test earlier today show a major improvement in Roger’s blood pressure, lipids and resting heart rate.

Rules! Hell, there are no rules here…we’re trying to accomplish something -Thomas Edison