Friday 130405

Overhead Squat
3 – 3 – 3 – 3 – 3 – 3 – 3

Post loads to comments and BTWB.

Wildcat, grrrhhh.

Change Your Life Nutrition Kick-off Performance Winners!  Over the 6 week challenge they committed to logging their food, drink, sleep, workouts, fish oil, and water intake.  Athletes win $225 toward their monthly memberships and some new schwag en route, runner’s up win a $50 Whole Foods gift card to continue their great eating habits.

Susanna and her guns!

Susanna did what most women might not initially want, as she gained almost 2 pounds over the duration of the challenge, but she managed to decrease her body fat 2.5% and increase her lean muscle mass by nearly 6 pounds!  She improved her 1 rep max clean by 15# and her benchmark WOD by 15 reps.  She’s long been an endurance athlete, but has enjoyed the benefit of CrossFit as it has improved her recovery and helped her build strength without aggravating injuries.  She was followed closely by Ali Nichols who has been PR’ing all over the place with her new svelte figure.

Matt’s pretty happy about his new look!




Matt D managed to drop his body fat by nearly 3% while improving his clean by 10# and his benchmark WOD by over a full round!  Talk about some increased work capacity!  He dropped over 11 pounds and 2 inches off his body throughout the challenge.  He was followed closely by Nate S who maintained his lean muscle mass, improved his clean by 40# and his benchmark WOD by a half round.  Great job!

Please join us for our End of the CrossFit Open Potluck on Sunday at 1:30pm.  We’ll provide tasty beverages, plates and silverware.  Bring a dish to share and sign up at the front.  Games will be out and laughs will be shared.  

Remember to submit your scores here for 13.5 by Sunday at 5pm.  Finish strong!



  1. Jen M :

    I’ve been hitting some WODs with Susanna @ lunch and she looks great and is always fun to wod with and if I happen to get to see Ali it’s always a good time always pushing the limits!!!! Congrats to you both!! Super inspiring women!!!

  2. Danni :

    Love these photos of everyone, and hearing all of the great progress! Keep it up guys, this is fantastic!

  3. James (O.G.) :

    I think it’s more of a “Pow! Sh-pew!”

  4. Matt :

    Congrats Susannah and Matt! Awesome accomplishments….. And you look great! Eat right and exercise consistently equates to better health, performance, and body composition – who knew?!?

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