CF Spartanburg Workout of the Day (WOD):
1-1-1-1-1
Shoulder Press
Work up to MAX LOAD
***Rest***
21-15-9
Push Press (@ 75% of Shoulder Press MAX)
Burpees
For time.
Karen (GameShape CrossFit in Wilmington, DE) stopped by today for a CF Spartanburg WOD and did awesome. Nothing says 'Welcome to Spartanburg" quite like a few rounds of burpees...now that's hospitality.
TOP 5
Men: Bobby-185, Joel/Dan(CF Alliance)-155, Brian(CF Allliance)-150, Trent/Geno "The Legend"-145
Women: Buggy/Ketner-70, MB/Kristi-65, Meredith/Karen(GameShape CF)-60
I took my new slosh pipe to the track in Inman today. It drew quite a few looks
Posted by: Joel | 06/25/2009 at 11:43 AM
This Jay Raymond, owner of GameShape CrossFit, in Wilmington, Delaware saluting Karen (Special 'K')!
We have something special for you when you get back! A WOD in your name!
Posted by: J Raymond | 06/26/2009 at 04:50 PM
Joel,
Was your slosh pipe filled with moonshine?
Posted by: Steve Henderson | 06/27/2009 at 05:49 AM
Just enough to keep it from freezing this winter.
Posted by: joel | 06/27/2009 at 04:24 PM
Live a life of serenity, not a life of regrets.
Posted by: Coach Purses | 01/27/2011 at 03:12 AM