We want to say again how proud we are of Tracy, Kirstie and Janee. They competed at Rookie Rumble 8 yesterday at Hercules CrossFit. All 3 of these ladies put it all on the line and worked as hard as they could. They all did great!! Rest up ladies, you deserve it.

– Joey


Workout of the Day

Four sets of:
1A. Romanian Deadlift – 6 reps @ 4011
-Rest 30 seconds-
A2. Supine Hamstring Curls with Medicine Ball – 20 reps @ 11X0
-Rest 30 seconds-
A3. Nose-to-Wall Handstand Hold – 60 seconds
-Rest 30 seconds-
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 70/53
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53

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