Shane took FIRST Place in his group at the Down & Dirty Mud Run yesterday!
I’m not at all surprised because I’ve seen him run and it’s VERY impressive.  He blasts down the street looking like a blurry roadrunner!
He said that CrossFit has him in the best shape of his life and helped him take 1st.
We’re so Proud of you, Shane! Inside and outside of the gym!

Shane also earned the Spirit of the Throwdown Award because he came in on his day off for preparing for his race just to cheer everyone else on.
You can pick whichever t-shirt you’d like!
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Warm-Up of the Week (#2)
10 Minute Time Frame:
1.  90 Seconds of Jumping Jacks
2.  (From the Shawn Phillips Warm-Up Routine  -  Click HERE to watch the Video Demo of the Exercises)
Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way
Arm Circles, 10 reps each arm, forward and back
Elbows Circles, 10 each arm, forward and back
Wrist Circles, 10 reps
Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps
Squat to Stand, 8 reps
Push-up Plus, 8 reps
Cobra, 5 reps
Striders, 5 reps each leg
Striders with Rotation, 3 reps each side
Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
Band Pull Aparts, 10 reps
Band Dislocates, 5 reps
Backward Rolls into Hamstring Stretch, 5 reps
Backward Rolls into Glute Stretch, 5 reps each arm
Squat to Forward Lunges, 3 reps each leg
Standing Glute Stretch, 5 reps each leg
Cradle Walks, 5 reps each leg
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Skill of the Week:
Hollow Position in Push-Ups, Ring Push-Ups & Handstands
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Strength WOD:
(25 Minutes for Warm-Up and Work Sets – about 8 for WU, 17 for WS)
Back Squat
10 Sets x 3 @ 60% of 1RM
Rest 1 Minute between Sets

COME IN WITH A PLAN  for your Warm-Up Sets and Reps and which Weight you’re going to use for the Work Sets.
If you have any questions about what weight you should use or how to figure it out, feel free to ask it in the comments section!  :)
Don’t wait to get to the gym when we’re getting the racks out to come up with a game plan.  It slows everyone down and makes it so you don’t get the most out of your workout!
Make it happen!!!
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Conditioning Cash Out:
AMRAP in 6 Minutes of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
-  OR  -
“Cindy +”
5 C2B Pull-Ups
10 Ring Push-Ups
15 BIG Jump Squats