Nate

CrossFit Hero WOD -"Nate" 

Complete as many rounds in 20 minutes as you can of: 

• 2 Muscle-ups (vid 2)(vid 3)(vid 4)
• 4 Handstand Pushups
• 8 Kettlebell Swings  -2 pood M/1.5 pood W

Nate Demo Vid (Eva T.)...[wmv][mov]               

Compare to Feb 2012

Chief Petty Officer Nate Hardy was killed February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Strength Focus

Find 3 rep max Bench Press

Intro to the Bench Press, Part I, Mark Rippetoe [wmv][mov]
Intro to the Bench Press, Part II, Mark Rippetoe [wmv][mov]

Bench Press: Arch, Mark Rippetoe [wmv][mov]
Bench Press Basic Setup, Mark Rippetoe [wmv][mov]
Bench Press Body Position, Mark Rippetoe [wmv][mov]
Bench Press: Feet, Mark Rippetoe [wmv][mov]
Bench Press Levers, Mark Rippetoe [wmv][mov]

Nice work to Rupert, visiting from CF Adaptation (VA), taking the HSPU and scaling UP by doing them freestanding on the parallettes!

And MORE great CrossFitters visited us today!
Welcome to Brian and Ady from CF Warrior Spirit (TX), Lindsey from AE CrossFit (Boston), and Kellie from CF Purgatory (Tucson)!

Happy Birthday, Jenny!!!