In a world where women are told what they can't do, we are here to do it better than you!!



The Elite Woman's Mission:

We are the women of Elite CrossFit. We are mothers, grandmothers, wives, girlfriends, sisters and daughters. We are secretaries, CPA's, students, teachers, community leaders, professors, and coaches. We are a family of females, driven by the goal to be better human beings. We achieve this through fitness. We will lift, jump, run, swing, press, squat, throw, pull, snatch, clean, row, win, lose, and climb our way to the top! We will never give up. Ever. We are here to send a powerful message that beauty and confidence are found through strength. And we are strong. To all the ladies who are scared of a barbell, to those afraid to sweat, and to all the women who have sufficed to "girl pushups," we challenge you to take the leap; adequate is not our goal. Better is what we must be. We will push each other, compete, succeed, fail, and endure pain some men may not imagine. And we will do it everyday, so we are better than we were yesterday.

Friday, July 2, 2010

as American as apple pie, and hang cleans

3 attempts to find your 3RM back squat
WOD
max hang cleans @ 40% body weight
rest 2 mintues
max hang cleans @ 50% bw
rest 2 minutes
jump up 10% of body weight each set until you can no longer complete max reps at that weight


How lucky we are to live in a country which absolutely rocks! No doubt that Sunday, Americans will fly the flag proud. The American Flag is fore-front, it stands before financial downfall, it preceeds oil spills, wars, poor schools, and severe weather. The flag flies high, above gas-guzzlers, crappy food, and divorce. The very thing that symbolizes us choosing our diversity as individuals also allows us to come together as a United Nation. Have a safe and happy 4th weekend and be proud for all we fight for and all we are!!
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