Strength & Speed

“Real men, real women clean and jerk. That is how you become big, strong, powerful, quick.” Coach Mike Burgener

Samantha W. warming up to her 1RM max Clean & Jerk. Sami has come a long way trhough hard work, dedication, and consistency. Her max this day was a solid 105 lbs.

Workout:

AMRAP 20 minutes
15 x Push Press
30 x Air Squats
*RX weight = 95m/65f*

News & Links:

1st Annual Aquathon – This Sunday at 8:30 am at the YWCA over on College Road. Come out and support your CrossFit Coastal athletes competing in this year’s event.

Equipment Order – We are placing an order for Foam Rollers, Jump Ropes & Tape this week. There will be a signup sheet at our box.

Paleo + IF + CrossFit works – http://robbwolf.com/?p=360

New Media Page - Check it out by clicking here!