MICHELLE WAND…. HAPPY BIRTHDAY !!

Went back into the archives and dug this picture up of you showing off your new Crossfit Shirt after winning the sock contest!

 Well you have come a long way since then, Michelle, being last in the wods, finding 400 m run challenging to NOW…. chasing your dreams of going to the games!

You have found a great crossfit team and you were 1 point away from going to the

regionals this year!

You are making your dreams a reality and we are so darn proud of you and will always be your biggest fans!  We love you lots and looking forward to your next achievement. Whether you win or lose your number 1 in our books and a great role model to others…

YES YOU CAN DO IT IF YOU TRY!

Birthday Bumps are all out effort on the Assault Bike for 10 min plus sled pull

Warm us up Rachel !!

A. Four sets of: tempo 2/0/1 Deadlift x 5 reps Rest 20 seconds Seated Dumbbell Press x 5 reps, spine in its natural curve  Rest 3 minutes then  B. For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs)MW 30 Kettlebell Swings (32/24 kg)MW 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg)MW 20 Thrusters (95/65 lbs)MW 10 Strict Handstand Push-Ups