15 min AMRAP
5 – Sumo Deadlift High Pull
5 – Knees to Elbows
5 – Burpees
SOCCER TEAM WOD 9am at L.H.S.
“Miracle Mile” (4x)
400m Run
50 Squats
Watch a good friend and amazing CrossFiter Chris Spealer do the miracle mile here.
CFI Coaches Challenge “Elizabeth”21-15-9
135# Clean
Ring Dips
CFI Miracle Mile & Elizabeth Scorecard
“Let the Games Begin” – video [wmv] [mov]
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About Paul @ CrossFit IoTA
For me, fitness is a source of joy, and it takes many forms. I pursue CrossFit, Running and Cycling, all toward the end of becoming a better athlete and a more well-rounded human being. The bottom line, Speed, Strength, Power, Cooridination, and Progress, this is what I am after. As a CrossFit Endurance certified trainer, I hope to inspire you to change your life for the better by taking control of your well being and increasing your level of fitness.
Ricky – I just checked the main sight and it just says clean, so I updated the post to reflect this…. thanks for pointing this out. We’re located at 185 west 560 south unit 4. Click our schedule and come drop in for a WOD. First three times are free. – Paul