#TBT – Lissa MOTM 2011- CFS

Lissa - MOTM 2011
Lissa – MOTM 2011

Lissa can be seen most mornings in the 6:00am class in Southie Orange. She is always a bright spot in our day. She’s a great conversation, very caring and is always offering tips to the newer members. She has been here since day 1, and even did Crossfit style personal training with Goose before the gym opened. She was Member of the Month in December 2011, but she’ll always be in the Member Hall of Fame. Talk to her, shes an amazing person! Click Here to Read Here MOTM Bio

Test
Max Consecutive Double Unders

Strength
Back Squat
5-4-3-2-1-1
75-80-85-90-100-102%

WOD
Tabata Row

Rest 2 Minutes

6 Minute AMRAP
7 Thrusters (95,65)
7 Power Snatches

Rest 2 Minutes

Tabata Double Unders

Score= Lowest Calories/Rounds/Lowest Dubs

Conditioning Class: WOD
6 Rounds
In 3 minutes complete:
250m Row
AMRAP Burpees up & over erg
Rest 1 minute

Conditioning Class: Core
3 Rounds
10-8-6-4-2
Pike Ups w/ Feet on seat of rower
Seated Straight Leg Raises up & over rower (over and back=1)
Hamstring Curls