Push/Pull

Sarah and Arthur together on a little push/pull workout.

Workout:

Deadlift 8RM or work up to a heavy set of 8
8-8-8-8-8

3 Rounds:
5 Shoulder Press
5 Weighted Pull Up
3 Shoulder Press
Weighted Pull Up
1 Shoulder Press
Weighted Pull Up
*At same weight for both for all three rounds

2014 Affiliate Cup Championships

What a fun event!  First a huge shout out to Sam, Cliff, everyone at Crossfit West and beyond who helped put this years affiliate cup on, great job!  We are very excited to have the opportunity to put on next years event.  This local competition has grown so much since the first couple years at Central, we hope to keep the tradition going by putting on a great event next year!  It was of course also great to see how many folks came out from the gym to support our teams, it felt like the biggest group we've ever had at an Affiliate Cup.  Here's a gallery of todays action, click to scroll.

Workout:

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