We had a great workout this morning, with a great turn out. Remember to hit full range of motion (i.e. full depth squat) on every wall ball shot – don’t cut yourself short.
Part A)
6-12-18-12-6
Wall Ball Shots
KettleBell SwingsPart B)
4 Rds
10 Sumo DeadLift High Pull
20 Double Unders
We finished off today with an impromptu hand stand competition. Most folks did well in the 30 – 60 second range, while Lindsay beat out Chris Mac to become reigning champ with a highly respectable, perfectly executed hand stand of 1:40. Mad props also go out to that crazy cat Mary Lynn, who did her (lengthy) hand stand freestyle – no wall required thanks very much.
Great work all! And welcome to the new crowd starting fundamentals this morning. You’re going to love it…y’know, once you can walk again 
Fundamentals Class:
We started the latest group with an introduction to CrossFit and then got moving with the Air Squat followed by Push Ups and Ball Slams. We then did the following WOD:
3 rounds of:
10 Air Squats
10 Push Ups
10 Ball Slams
After that we introduced them to KettleBell Swings. Here are the times for the WOD:
Andrew 2:41
Charla 3:00
Cindy 3:37
Bob 4:20
Lyndsey 3:08
