Please join me in welcoming December's Athlete of the Month, Nan Cappo! Occupation: I’m a Technical Writer for an employment agency, as of this week (just got a new job). So, I sit a lot.

How long have you be a CrossFitter: I began CrossFit in August 2016— 4 months so far.

Favorite WOD/movement: The partner workouts on Saturdays. My favorite movement is kettlebell swings. (they have it all—cardio, squats, weights)

What have you gotten from CrossFit: From CrossFit I’ve discovered muscles I didn’t know I had until they got sore. I’m getting stronger-- couldn’t do even one regulation pushup when I started—now I can do 10 in a row. I sleep better. And I really love how all the coaches and other athletes are friendly and encourage me to get better, and try harder, every workout. Makes each class something to look forward to.



10:00am Partner WOD

Team of 3:

100 Calorie Row

90 Wallballs

80 Calorie Row

70 Burpees

60 Calorie Row

50 T2B

40 Calorie Row

30 Pull-ups

*one person works, one person rest, one person static hold (i.e. plank, hang from bar, wallsit, etc)