Congrats on your lvl 1 Rita and Shay

Thanks to you I felt we were able to learn & progress so much this weekend & it is all due to your outstaning training & “tough love”. Your the best girlie!!!!!

21:01 – 10#dumbbells for walking lunges, 20″ box, green band and 15/round for pull-ups (no kipping allowed)…slowly getting my shoulder back…

27:28 rx’d other than 10lb DB for pullups

Muscleups, butterfly kips oh my… way to go ladies… So that sucked pretty bad hard to breath, legs were jelloish after the lunges going to box jumps 23:58 Rx’d

What a fun wod I missed.;)
Dropped in at CF St Charles. Kim and the gang are a fun bunch.
InterestingI Strength BS 195-210-225-245-255. Had more left in the tank, but had to cut is short for… Amrap in 15: 135# 10FS 50 DU
4 plus rds

Level 1 was great, but this wouldn’t have been possible without a superb coaching we have at our box. Here is an excerpt I wrote & posted on the main site:

“I would like to emphasize that I wouldn’t be where I am, if my skill foundations and technique weren’t engraved/tattoed into my brain by my coach & mentor, Ms. Thomi Gill of CFVB. I might be very biased, but CFVB is the Best!”

Go CFVB ….maybe I should be a cheerleader?! hmmm, nahhhhh

Rita, I agree….yeh CFVB and yeh for great trainers like Thomi and Rob. How fortunate we are!

28:33 rx everything but #10pullups

31.00 as rx’d.

It felt like I was doing those 30# weighted pull-ups the entire time!

Enjoyed my first class! Can’t wait for the next one!