Sundays Filthy Fifty was inspired by the Crossfit headquarters site. I thought since we are here in the Nation’s Capital we should kick it up a notch!

Awesome strong work by all who came!

It was a long workout that demanded you to focus on form.

Elements Class

Our Elements class went very well. We did a benchmark workout called “fran”
21-15-9
Of Thrusters and Jumping Pullups.
We scaled the weight for thrusters too a weight that made the indvidual work but not get crushed.

After that we took it to the court for bottom to bottom squats and a ball toss race up and down the court.
We ended our skill work with mastering the “wall ball”
I can’t wait for next weeks class! I’ve been planing already!

Jane killing the Jumping pullups!

I just wanted to thank you all for the words of support and encouragement during my recovery!