Home stretch

Tabata Weighted Pull-up, 30lb dumbbell

Rest 1 minute

Tabata Weighted squat, 45lb plate

Rest 1 minute

Tabata Weighted ring dip, 30lb dumbbell

Rest 1 minute

Tabata Deadlift, 165lb barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the 8 intervals.

Michelle Kinney 2(15lb), 12(35lb), 3(15lb), 8(125lb) = 25

Kevin Montoya 3,9,3,6 = 21

Post Tabata score for each exercise to comments and total for final score.

 

IMG_6761

……but look at my abs!

Monday marks the conclusion of our S.W.I.T.C.H challenge.  Congrats to all of you!  Feel free to come in on Monday and do your Crossfit Total or “Grace Under Fire” in lieu of the workout of the day.  In talking with a lot of you, I know the last 6 weeks have been enlightening, eye opening, frustrating at times, and I hope life changing.   How you feel, how you look, how you are performing, not just in the gym, but in your life, are a direct result of your dedication and hard work over the last 6 weeks.  I’m sure you all have thoughts/insights/rants on the past couple months, so please feel free to share.

******ATTENTION!!!******

There is a bag of random clothes that has accumulated in the changing room that will be donated to goodwill.  Please pick up what is yours if you don’t want the hobos in Venice to rock your favorite sweaty t-shirt.  You have until Monday night.

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