Saturday 1.11.14

Ben's hosting his Business of Excellence Seminar today.

Ben’s hosting his Business of Excellence Seminar today.

***Two Classes at 7:00am and Noon***

Spice Girls
3 rounds at each movement before rotating.
Each round consists of Р40 seconds  for Max Reps, 20 seconds Rest

1. Row for Calories
2. Air Squats
3. Pushups
4. Kettlebell Swings (53/35)

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42 Comments

  1. Ha ha! Awesome video!!!!

  2. Colleen (OC)

    Spice Girls: 219, 26# KB snatches (back). Started on air squats. 100, 38, 52, 29. Packed house this morning!

  3. Andrew E

    177 @ 26#
    Loving the “Saturday 7!”

  4. 206# rx airdyne (50 person class! No rower for me)

  5. Christian

    209 rx — fun working out with Andrew for the first time since the internal throwdown.

  6. Spice Girls: 240 Rx

    Row: 42
    Air squat: 95
    Push-up: 53
    KBS: 50

  7. 239

  8. Awesome video

  9. Spice Girls: 233

  10. Love the video! Now I know where those insanely funny photos came from (posted last month)!

  11. Spice Girls: 209Rx. Big, fun class this morning!

  12. Thomas F

    Spice Girls: 263 Rx

    CFNE does such a good job with these giant classes! Lots of fun.

  13. 243

  14. Jonathan M

    Spice girls: 197 rx

  15. Big Mike

    Spice Girls (sans Sporty Spice): 229
    Subbed sit ups for KB
    Row: 56 calories
    Air Squats: 70
    Push Ups: 40
    Sit Ups: 63
    Plenty of room here in basement at Loon on a rainy day. C2 rower, ab mat, foam roller and me

  16. Spice Girls: 289 Rx

    Row: 56
    Squats: 114
    Push-ups: 68
    KBS: 51

    Woof.

  17. Michelle

    Rt arm resting so w mods: 284
    Ab mat Sit ups 31/31/31
    1 arm Russian 35# sw. 24/23/22
    Leg only air dyne: 7/7/7
    Squats: 35/34/34
    Great class, Harry!

  18. 270 rx.

  19. 201 all rx and 45# kb

  20. Spice Girls: 202 18#, knee push ups

  21. Patti Jeanne

    Spice girls: 197 rx. Fun noon class!

  22. Spice Girls 306 rx
    Row 52
    Squat 115
    PU 85
    KBS 54

    Great WOD

  23. Spice girls:174 rx

  24. Ashley R

    Spice Girls 218 RX

    I love the video..great acting you guys :)

  25. 205 (RX!)

    In this order:
    KBS 42 (17/14/11)
    Row 37 (11/13/13)
    Squats 88 (31/30/27)
    Push-ups 38 (17/14/7)

    OOPS … kind of melted down in 3rd round of push-ups

    Fun partnering w Bubba (mobility)!

  26. Spice Girls – 256Rx

    Air Squats: 100
    Pushups: 65
    KB: 45
    Row: 46

  27. Great video. Talked to CrossFit franklin today about injury prevention. Good times

    • Michelle

      A shout out to you, Sean! Best Ortho doc on the planet! Thanks for keeping me in the game. Look forward to your talk when it comes to CFNE later this month!

  28. Spice Girls: 220Rx

  29. Spice Girls 185 RX

  30. Tricia D

    Spice girls: 182rx
    Might have been a little higher. I messed up the count a couple if times, but regardless a fun and good workout!

    LOVE that video!!

  31. 3 rnds 400m run, 30 situps, 30 box step ups (20″). At home 17:23

  32. KK200 rx

  33. 100 burpees FT: 5:37

    metcon: 267 rx

  34. “Spice Girls”: 222 rx

  35. 3mi jog around the city with my colleague/fellow coach pre NFHCA coaches clinic in Philly. Ran by Independence Hall. Running to the Rocky Monument next year!

    Got some FH reps in during demo presentations. Love getting back in the game!

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