October 21st, 2013

The ESAC is behind us, and everyone did such an amazing job!  No glaring weaknesses shown by our squad, but the same theme that has persisted at the CrossFit Games in the past few years is also cropping up at the ESAC contests – STRENGTH COUNTS (thanks to Kyle Miller for that great slogan that was on our original t-shirt last year!)  Let’s always focus on getting faster and more able to complete that next wallball or lunge, but also we want to emphasize strength a bit more in our programming.  So look out for that!
Strength:  Work up to a 1RM Overhead Squat
Work Capacity:
5 rounds for time:
– Run 200M
– 20 KB Snatches, 53/35 lbs
– 10 Ring Dips
– 5 Box Jumps, 30/24 in.
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
– Joshua J. Marine

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