Monday August 19, 2013

Nice work for those who competed in this past Saturday's Superfit competition.  I do believe we had fun all around.  From Terrance and Chad's gutsy painful performance to finish the day, Katie and Jasmine PRing, DC and Justin simply relaxing like lazy butts, to Adria and Carlina... well... um... how to explain them... Caffeine is a wonderful drug (you had to be there to understand).  The Capital Throwdown in November is sold out, but the Superfit competition in Decemeber (in Vienna) still has spots.  We already have 3 people doing that competition, who else will join us.  Now here's Steph and Amy on the podium with their second place winning in the scaled division.

FUNDAMENTALS: Kettlebell Windmills, Kettlebell Cleans, Burgener Warmup (snatch form)

Skill/Strength

Squat Clean 3-3-3-3 (touch and go off the ground, no regripping allowed)

recovery: 5e KB windmills

WOD

5/10/15/20/25 Box Jumps (24/20)

3/6/9/12/15e Dumbbell Snatch (40/20)

20/20/20/20/20 AbMat Situps

for time (20' CAP)

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