Great Accomplishments

With Labor Day earlier this week, we marked the end of summer.  It was a great season of CrossFit training and competition, and so many of you achieved incredible feats.  Check out some of our intrepid adventurers and athletes.


Marlen and Amanda both conquered Mount Kilimanjaro.  That’s 19,341 feet, the highest point on the entire continent of Africa!

Yup, they are rock stars!

And let’s not forget about Chris’ hiking trip on pretty much the top of the world as he spent two weeks in Nepal. 

And what about Jackie finishing her first half marathon.  13.1 miles, done and done!

But wait, we had not one Merge member, but two Merge athletes run this half marathon!  Way to go, Emily!

And extra cool points for repping some sweet Merge gear.

Last, but by no means least, Jane is currently trekking through Machu Picchu.  And while she credits the gym with getting her in shape to make the journey through Peru, Jane is definitely being humble about all the hard work she puts into her WODs every single time she comes to Merge.

Congrats and way to sport the Merge shirt and hoodie.  Double cool points!

Thursday

All Levels Class

Skill:  Power clean and push jerk

2-2-2-2-2

Focus on touch and go reps

Workout:

13 minute AMRAP of:

5 push-ups (as difficult as possible)

10 ground to overhead anyhow (135#/93# for women)

20 air squats

Beginner Class

Skill:  Thruster

5-5-5-5-5

Workout:

13 minute AMRAP of:

5 push-ups

10 dumbbell push presses/jerks

20 air squats

Women’s Class

Skill:  Thruster

1-1-1-1

Workout:

12 minute AMRAP of:

12 thrusters (63#)

12 overhead lunges (15# plate)

12 box jumps (20″)

Advanced Class

Part 1: Every minute on the minute for 12 minutes:

Odd minutes – 3 hang power snatches

Even minutes – 3 muscle-ups or 6 chest to bar pull-ups

Part 2:

For time:

5 handstand push-ups

5 ground to overhead anyway (95#/63# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (115#/78# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (135#/93# for women)

20 air squats

5 handstand push-ups

5 ground to overhead (155#/103# for women)

20 air squats

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