Saturday

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.

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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)