Back Squats
4×10 @ Tempo 4:1:1
then
Baseline Test
500 M Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
One year ago on the first Monday of February, the day after the Superbowl, we opened our doors for our very first class. It has been a truly amazing first year. This is the first workout I programmed for the gym. You all have come such a long way and this workout probably seems easy, but attack it like you did on your first day of CrossFit. Lets see how much better you can do!
I would like to take a moment to recognize our members who are also celebrating their first year anniversary of doing CrossFit with us. Some had been doing CrossFit at other gyms, some were brand new to CrossFit. Thank you for joining us for this amazing CrossFit Journey:
Gabe, Natasha, Adam, Jessica, Tito, Angela, Rob, Pete, Luis, Tommy, Anthony, Lauren, Jason, Kris, Matt, Phyllis, Veronica, Derek, Maeghen, Barry, Yoo-Shin, Kristin, Sole, Jacob, Chad, Mike, Derek, Stephanie, Serg, Deirdre.
I would also like to thank our great coaching staff whom without we would not have been able to get through the last year. Bryan has been my right hand man from day one of the demo and build out. We are very happy to have Devin back with us after his brief hiatus. Kimmy has been a great asset as both an assistant and as a lead coach of our lunch time classes. And I would not have been able to make it through the first several months without help from my friends Ariel and Gregg. Both are great coaches and we hope to have them back for some classes in the future.
I am looking forward 2014 and year number two of Crossfit Gantry.
