“Cindy”

Complete as many rounds as possible in 20 minutes of

5 pull ups
10 push ups
15 squats

Congratulations to Lisa for winning 1st place overall female at the Louisiana Athletic Club’s Run for the Hills 5k. Other CrossFit Alex athletes had a nice showing with 3rd overall male and several age group awards. Jeremy, who has been known to get a few WODs in at CF Alex, was the top overall male finisher. Great run Dan, Hallie, Robbie and Sandy!

Lance, Billy and Nathan took home 2nd place at the Gulf Coast Adventure Race at Kincaid on Saturday! We are expecting you guys to take 1st by the season’s end.

Different Warm Up this Week.The foundational movements of CrossFit are crucial to improving your fitness. A swarm of new members have joined CF in the last several weeks. It is imperative that all athletes quickly learn the proper way to perform the 9 foundation movements – squat, front squat, over head squat, press, push press, push jerk, deadlift, sumo deadlift high pull and squat clean. In an effort to get everyone through the movements, we will do something different with warm ups this week. A lot of people have mastered these movements already. For those athletes we ask for your patience during this week’s 15 – 20 minutes of warm ups. The WODs will not be effected.