“Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts.” -Henri Frederic Amiel 1821-1881, Swiss Philosopher

Pat and Jan have been with us from the beginning(March 2008)and are an intrigal part of our CrossFit family. Both have contributed greatly to the growth of our facility donating their time and resources. Their giving nature is very much appreciated.

We decided to tweak today’s workout since we only have one GHD machine(Glute-Ham Developer. We grabbed the pull-ups that we missed on the birthday WOD days and there you have it, a workout that will have you feeling your hamstrings for a week.

Today’s Workout:

25 Pull-Ups
25 Good Mornings(m-50% of body weight/f-33% of body weight)
1 Circle Run (100m)