25 Handstand push-ups
75 Shoulder to overhead (75#/55#)
150 Double unders
Time cap = 17 minutes
Back squats – work up to 3 rep max
100 thrusters (135#/95#)
EMOTM – 5 burpees
Time cap = 30 minutes
Post times and loads to comments.
Bon Voyage Brainards
The time has come to say farewell to the Brainard Family. We have known this day was coming for quite some time now, but we just didn’t want to face it. On Saturday morning, Stephanie and Baby Laura will head off to see family in Spokane. Derek will be around for another week or so and then he will head East to meet up with his clan and they’ll all make the trek to Syracuse together.
It’s hard to express just how much they mean to our Kitsap CrossFit community. Derek started with us 3 years ago, his entry was a rather funny story, you’ll have to ask him about it. Stephanie took a little longer to join us but when she did, she did so with a fury. They have both been great athletes for KCF who turned into fantastic coaches. They will leave a big gap in our coaching staff when they depart. Most importantly they are great friends and they will be sorely missed.
Please join us in wishing them “Fair Winds and Following Seas” as they say in the Navy. The farewell festivities will begin Friday evening just after Power Hour. Bring a dish to pass and a favorite Derek & Stephanie story to share.
While we will miss them dearly we are very excited that they will be joining their families in NY and look forward to hearing about all the success of their yet unnamed CrossFit Affiliate.