Happy Wednesday!!! Lets do this!!!
Today we start Week 1 of our “Benchmark” testing! Over the next 4 weeks, we will complete 8 benchmark workouts in which we will repeat again in 30 days and then again in 90 days!
ABOUT THE WOD
Background: "Karen," one of CrossFit's classic "Girls" WODs is a simple and straightforward 150 repetitions of wall ball shots, as fast as possible.
This workout was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 7, 2008.
Happy Friday Girl Gang! Join us today at 10a for a “Casual Friday” fun Fit Camp workout!
That’s right ladies...Summer bodies are made in the winter!!
🍀Cook2Fit "New Years Challenge" starts January 20-February 14. $99 includes a t-shirt, body scan, macros and nutritional coaching. Email to claim your spot: firstname.lastname@example.org. Rebecca DeCook Sara Bauer Fitzpatrick
🍀Next week we start Week 1 of our “Benchmark” testing! Over the next 4 weeks, we will complete 8 benchmark workouts in which we will repeat again in 30 days and then again in 90 days!
🍀It’s not too late to join us, come try 1 week FREE of Fit Camp!!!! Monday-Thursday 10A and 5:30P, Fridays 10A and Saturdays 9:30A (childcare provided)
🍀All levels welcome!
Who’s ready for Monday? Let’s do this!!! New Year...New Week...New Goals...New Opportunities. #glowgetter #girlganggoals #fitcamp
Join us this Saturday at 9:30A for a special tribute WOD...Wear Purple and use #event1morris to post on social media.
Eighteen-year-old CrossFit Games athlete Jacob Morris passed away on December 13, 2019. just weeks after having heart surgery.
He went to Madison, WI, competed in the Teens CrossFit Games, where he placed 7th in his division. Jacob trained out of CrossFit Waterside in Orlando, FL.
A celebration of life for Jacob Morris was held Thursday, December 19 at Real Life Christian Church in Orlando, FL. The family asks for you to wear purple.
This was the last WOD he did...today we honor him!
40 cal Ski Erg (or AAB)/50cal Row
30 DB Snatches
20 Box Jump Overs
15 Bar Muscle Ups
Join us this Thanksgiving for our Annual "Turkey Trot Gone Bad" at 9:30A. Childcare provided.
"Turkey Trot Gone Bad"
50 air squat
50 seated wb twist (total)
40 kb swing
40 push press
30 push up w/ball touch
20 alt db snatch
20 ring row
10 tire flip
10 devils press
*Scaling options available
It’s almost Friday!!!! Get ready for a fun partner WOD!!!
30 KB Swings
2 Rope Climbs
🇺🇸 It's time for our 2nd Annual Dri Tri!!!🇺🇸
Sunday November 10th, 2019 @8:00A
🍀This out of water triathlon is an annual event held here at Four Leaf CrossFit. It's designed to test your fitness limits, mental toughness and endurance. Participants will ROW, RUN and BURPEE. This event is open to the public, so invite your friends.🍀
Row 2,000 Meters
M/F Age Groups:
Look for the official event page and sign ups this week!
Its Weightlifting Wednesday! Join us at 10A or 5:30P.
Saturday Partner WOD...we are doing rope climbs! See you at 9:30A
Congratulations to our Girl Gang Bride-Babe Amy Bergan on her recent marriage! We wish you the best on this wonderful journey, as you build your new lives together. We adore you!
Happy Labor Day Girl Gang!
We have class today at 9:30A only. Childcare provided from 9:30-10:30A.
Who’s gonna represent the #girlgang???? Cook2Fit Buddy Challenge starts September 8th. Grab a partner and schedule your scan!!! Comment below with any questions. Can’t wait!!
“Behind every successful woman is a tribe of other successful woman who have her back” #fittribe #strongwoman #pushyourlimits #fourleafcrossfit #cook2fitchicks @cook2fitchicks @4leaffitcamp @4leafcrossfit
Jen is stretchy and bendy...be like Jenn. #jenniszen #splits #bossbabe #flexyissexy #gymnastics #fitcamplife
Give a huge "Girl Gang" congratulations to the buff and beautiful bride, Michelle Rodriguez. We are so happy for you and wish you a lifetime of happiness, health and beautiful memories! 🥰🍀💏
Surround yourself with people:
1️⃣ Who challenge you 2️⃣Who push you 3️⃣Who make you laugh 4️⃣Who make you happy 5️⃣Who make you a better you. Join the Girl Gang! #assaultbike #partnersprints #crossfitgirls #fitcamp #girlgang
Saturday Partner WOD! Get ready! #ropeclimbs #manmakers #airassaultbike #dbstepupover #partners #4roundsfortime #girlgang #fitcamp