Elizabeth with the full push-up. Keep kicking ass girl.

“Tabata Something Else”

Tabata protocol of 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Do each of these exercises for 8 rounds then immediately go to the next exercise.

Pull-up

Push-up

Sit-up

Squat

Record each round of reps.

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This is a must read for anyone thinking about trying crossfit. Pass it on to anyone that has any doubts about trying it.

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This Saturday is Bring a Friend to class day. Also at 6 pm we will have our CFS Nite out. Would it be better to have it at my house so people can watch the games while we eat? Just let me know.

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One of my personal favorite quotes that has kept me up at night:

“Someone once told me the definition of hell. It is when the person you could of become, meets the person you have become.”