-Michael Jordan
Above: (Top) Following mommy’s footsteps! Sharnell’s 3 daughters also CrossFit in our Saturday morning Keiki CrossFit class! (Bottom) Sharnell working the full-ROM on those Squats in Satuday’s “Deck of Death” WOD, while her daughters practice their Squats!I am very proud to announce that this month’s award goes to Sharnell!
Sharnell has been CrossFitting with us for only a few months, but over those months we have seen her get harder, better, faster and stronger. She initially CrossFitted twice a week; however, she recently took advantage of our “unlimited promo” and upgraded to unlimited classes, since then her fitness gains have gone out the roof and keep going with every workout. Sharnell is very hard working and disciplined in her movements, focussing on full ROM and excellent form in every rep. She also isn’t scared to go heavy! This past week Sharnell came in and did 6 workouts in 6 days! Excellent work Sharnell! Congratulations and keep up the awesome job!
Today’s Workout:
“Deck of Death”
Using a deck of cards (52 cards plus 2 jokers), go through the entire deck of cards for time, by flipping one card at a time and doing the respective number of reps (ex. 5 of Hearts would be 5 Burpees or Queen of Diamonds would be 10 Knees to Elbows) of the following:
Hearts = Burpees
Diamonds = Knees to Elbows
Spades = Squats
Clubs = Thrusters
Joker = 400 M Run
**Aces = 1 rep, Face Cards/Picture Cards = 10 reps