Perfect Thruster lockout:  Elbows, hips, knees fully extended, head through the window.

This weekend was great because of the amazing friendships I’ve been fortunate enough to make at WCF.  A BBQ Friday night, O-lifting with my friends Saturday at WCF, then go boating at Pineview, swim and cliff dive at Causey Sunday after church, and then attend a small Birthday party.  All with Wasatch Crossfitters.  When we first moved to Utah in 2004 it was supposed to be temporary.  I had signed a 5 year contract and was literally counting d0wn the days until we left.  Then Wasatch Crossfit happened.  We started building friendships, relationships, and a tremendous level of community.  Now we couldn’t imagine leaving behind the tight-knit community we’re a part of.  We’ll be doing some community events in the next few months and I strongly encourage you to attend.  And if you’re doing something fun next weekend?  Feel free to invite a WCF’er if you’ve got a little extra room.

29/Aug/2011 “Happy 24th Birthday Coach Anne”

Row 750m

24 Burpees

Run 800m

24 Burpees

Row 750m

24 Burpees

Run 800m

24 Burpees

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Strength:  Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)

Endurance:  Tabata Row (meters)