Transformation Tuesday! Shout out to Shane “Syko” for all his hard work and determination in the last few months. Not only is he doing CrossFit Classes, he also does extra lifting and accessory work during the week.  Shane is an expert in preparing his food for the week and has been shrinking before our eyes.  Well Done shane!!!! 

If you want something, go get it, and don’t let anything get in your way!!

Wod 1: Total chest 2 Bar reps

  • 20min AMRAP 
  • 400m Run
  • Max Unbroken Chest 2 Bar Pull Ups


Wod 2: As Fast as Possible

  • 2 Rounds
  • 21 Cal Row
  • 15 SDHP (35/25)
  • 9 HSPU
  • Rest as Needed between rounds

*Michelle does do individual food programs for a fee

  • Today we have a great opportunity to work our Chest to Bar Pull ups. Use this as an opportunity to practice your butterfly technique or kipping pull up technique. Remember both motions use the Hollow and Arch body positions so focus on those during every set of Chest To Bars
  • If Using Bands, use a band that will allow you to do 10 Chest to Bars in each set
  • Wod 2 – Work as fast as possible without breaking form on those Sumo Deadlift High Pulls and Handstand Push Ups. Do Not Pace The Row

Results (Click here)

Start here

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