Saying goodbye is never easy, but some must move on. CFL says goodbye to Jamie Smith as she leaves us to meet up with Clark "superman" Pryor. They will be taking up residence in the great state of Texas where everything is bigger. Jaime has been a dedicated CrossFitter for about the last two years and has consistently been one of our top female performers. From all of your friends and family at CFL we wish you, and Clark all the best. Keep in touch, and don't be strangers.
A. Push Press – Take 15 minutes to work up to a heavy single
B. Using 70% of “A” perform 50 reps for time
C. Slam Ball x 100, perform 10 HR Push Ups every time you break.
Coach’s Notes: You will have 10 minutes of Rest b/n A and B, and 5 minutes of rest b/n B and C. For the slam ball, “Breaking” means whenever the ball is not in motion (ie. resting on the ground or in your hands).