Jun 05

Wednesday, June 6, 2012

Conditioning 3 mile run rest 10 min. AMRAP: 7 ring dips 7 handstand push-ups 7 weighted sit-ups 35/25 Thanks to Jacob Neimeyer for making this awesome promo video for CrossFit 417!  Did you make the video?  Share it with your friends! Reminder: Wednesday is the 2nd Functional Movements class for kids at 9am (ages 8-12).  Get there early to sign your child up if you haven't already.


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  1. ralf stevens

    Very nice video Jacob! You will have to do a longer one, not because it needs to be but just because we want to see more! Looks like CrossFit417 is blessed with many talented and dedicated members that are creating quite a closeknit family of friends. Congrats to all of you!

  2. Zach

    Agreed Ralf! We are blessed to have such great coaches and members! And as for the wod today… All I can say is, oh my goodness!!!! 3 miles then the amrap…?! I’m spent!!! Thanks coach! :)

    23:13 run
    7 rnds + 7 ring dips + 2 HSPU rx

  3. Doniqua

    3 MILES!!! Sweet goodness! BUT, I finished!
    I love my CF417 Family!! THANKS MRS. KIM for coming back to cheer me on!!!

  4. Katie

    Great job Doniqua!!! I, too, am in the ‘may not be fast but at least I did it’ crowd!!!! Always remember…. The tortoise wins at the end! As for my time today: In February, I ran my first mile in almost 20 years at 13 mins 30 sec. Today I ran 3 miles in 29 min 25 sec. (my first mile was 9 min 7 sec) Thank you to the Great Dane that encouraged me to run a little faster!!!! And thanks to crossfit417- especially the 6pm class which is always super encouraging as they pass me when we run. Ha!!!

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