As many of you are moving up the proverbial food chain with 6 month anniversaries, 1 year anniversaries, making tremendous lifestyle changes, performing workouts like actual athletes, getting certifications and even moving on and helping open new affiliates like Matt Kita did at CrossFit Valley Forge, please remember this… the scariest step to that person who has never been here before is the first step through that door. Don’t ever forget how much better it made you feel the first time you were here and Britt came over to say hi or James Bondi told you to, “just do your best” before your first conditioning WOD and then he circled back to run with you when he was done. When you see a new person (regardless of demographic) my expectation for you as a member here is to introduce yourself and offer them a hand getting started or an encouraging word… it is the right thing to do for one and I have been lazy with the class-wide burpee penalties of late so consider this official notice! …and the right thing to do knows no age… don’t think I wouldn’t make my own Mom do burpees in front of everyone!
Strength – High Bar Back Squats 1×5 @ 75%, 1×3 @ 80%, 3×3 @85%
Conditioning – 3 rounds for time:
15 C2B pullups (no butterfly allowed)
50 feet OH walking lunges