Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2012 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
How To Squat – The Definitive Guide – Strength Theory
Welcome Dan F. – I wanted to take a second to welcome Dan F. as an intern for CrossFit 908. Many of you already know Dan as he is an avid 6amer and has been coming to 908 for the past couple years. Dan is someone we feel embodies the foundations of a good coach. He is motivated, very likable and eager to learn. We are excited to help Dan grow over these next several months into a top notch coach. You should expect to see Dan shadowing classes starting this week.
Today’s Workout:
- “Nate” – AMRAP20
- 2 Muscle Ups (Sx = 8 Ring Row)
- 4 Handstand Push Ups
- 8 Kettlebell Swings (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
- Finisher – Banded Plank – 4 x :30 on / :30 off
Congrats Dan & way to go, Andrew!
Helluva job Andrew. That’s the way to break down walls!
And handsome…you forgot handsome. Dan, is devilishly so.
Awesome job Andrew! Yay, Dan!
Morning Ali!!
Good morning Joe! I hope you have a fabulous day. How was the wod??
Oh you know, 20 minutes of sheer 5am awesomeness (read: awfulness). I hope you get to enjoy it later and have a great day ma’am.
Congrats, Dan!!! 908 is lucky to have you!!!
Go, Andrew!!! That is pure awesome!!!
Perfect choice. Congratulations Dan. Looking forward to your help!
Andrew, fantastic gains!!