Come on Down!!

Three rounds for time of:

Run 400 meter

15 Pull-ups

50 Squats

15 Pull-ups

Kevin Montoya 9:52, Kristan Clever 11:04

WOD demo from CrossFit Brand X wmv/mov

The results of eating right and lot of hard work.

We called it the Six Week Indoctrination Towards Changing Health, the SWITCH!  The name could not have been more fitting.  Congratulations to those that accepted the challenge!

  You cannot unknow what you know now!  Speaking with you over the past week has been such a pleasure.  There is a great difference between reading something and understanding what it means and actually doing something about it.  Having control of your nutrition is priceless.  Don’t wait for the next challenge, you can start now!  Its written right up there on the board:  Eat meat, vegetable, nuts and seeds, some fruit, little starch and no sugar.  Keep intakes to levels that will support exercise but not body fat.

Its that simple.  Make your switch!

Congratulations to Francis!  You are as dedicated as they come.

  Like a chiseled Tiki God.  You dive fearlessly into any workout you are confronted with and tackle your weaknesses with diligence.  You are a pleasure to coach.

  Thank you for everything, you deserve this!

Six Weeks ago                            Six Months ago

Yeah for C.Rose!  I was fortunate enough to be there when she made the transformation into a badass…it was that Hang Power Snatch day and she had this surprised and confident look as she kept adding more and more weight!  Just one of many epic moments I have had the pleasure to experience with you.  I’m super stoked for you…Congratulations!!