Undefeated

This is a picture of Kendra Zak just before she committed herself to losing weight (July, 2008)
This is a picture of Kendra Zak just before she started doing CrossFit (October, 2009 when we opened the new box)
And this is a recent picture of Kendra now after she has continued her regular 4 day per week CrossFit schedule since October. Look at what Kendra has been able to accomplish in just 5 months of doing CrossFit! Congratulations Kendra for your amazing results and for being an inspiration to us all!

Deadlift
2-2-2-2-2-2

4 rounds for time of:
400 m run
max reps pull-ups (without letting go of bar)
30 KB clean and press (16/12kg)

Fuel for the Fire

Jordan is a new athlete in CrossFit, here he's showing off great form on the press, full extension and head through the bar.....way to go rookie!

Deadlift
3-3-3-3-3

For time:
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run
20 Sit-ups
30 Kb Clean and Press
20 Sit-ups
400m run

One sided

Press
3-3-3-3-3


3 rounds of :
400m Run
30 Step-ups
20 Kb clean and press