Day 1

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ jump	1 min progressive 1 push up, 2, 3, 4, 5 2 sit ups, 4, 6, 8, 10 3 squats 6, 9, 12, 15
Strength/ Stretch	Back bridge
WOD	V-sit	AMRP 15 min 1 forward roll 3 pull ups 6 push ups 9 box jumps 12”
Focus	Pull ups Forward roll Wall walk ups Jumping and landing
Partner	Table
Game/Fun	Around the World
Cash Out		K-E AMRP 1 minute or Triangle push ups

Derek Alumbaugh: 1st place Apple Cup Giant Slalom Ski Race

I have coached Derek for five years in gymnastics, strength and conditioning training.  I have always been impressed with Derek's drive to master technique and and push through workouts.  This Fall Derek made dramatic gains in his fitness and was so focused.  I had a feeling he was going to do some great things.

John Devlin: Pull-Up King of CrossFit Cashmere

John trained at our gym until he had to move to Cashmere where he joined the local gym and blew everyone away by setting a new gym record of 42 pull-ups in a row.

P-Bar Pirouettes

Improving times, reps, and weights lifted are motivating.  So is learning new skills.  I often incorporate skill work to create interesting workouts I look forward to doing.