Sunday, February 1

It's offical CrossfitSzafranski will be sending 2 athletes to the 2009 Crossfit Regional Qualifiers in Denver Colorado. Both Evan Von Qualen and Jacob Szafranski will be representing Elgin's best crossfit garage gym and will give it their all up untill the qualifier and certainly there after. Hope they both do well and best of luck to them.

Evan and Jacob had a chance to hit the WOD together at River West Fitness along with Crossfit Master Tim (TOZ) Ozanne and when this happens you can always count on three things; good times, blazing fast WOD's and Tim giving you a line of bull#$*& about how "it's a differnet movement" and how "you can do it"... But then again he is always right.

Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thrusters, 45 pound bar

Evan 26:24
Jacob 25:56

Here's a picture of Shane "The Mountain" Nowak working on his muscle up face.



Jacob's warm up:
Deadlift Shrug 10-5-5-5-5
176-196-216-236-256
Back Squat 10-5-5-5-5
176-196-216-216-236
Over Head Squat 3-3-3-3-3
176x2-176-176-176-176