Sand the Deck

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IMG_7409Saturday Chores: “Sand the Deck”

1 Mile Run
100 Air Squats
75 Abmat Sit-Ups
50 Kettlebell Swings (1.5 pood M/1 pood W)
25 Box Jump Overs (20″)


These girls give smiles and a THUMBS UP to fun in the sun today!


Great to have some of the CrossFit Kids join the adult class today!

The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next.  With well programmed chippers, you can stay moving even when you are fatigued, as the next movement is different and often complimentary to the one preceding it.  Unlike the repeated rounds seen in a lot of CrossFit workouts, a Chipper is performed only once. The best approach is to work methodically through each movement, breaking the reps off in small chunks, mentally. By staying moving, you keep your power output up.

In other news that I caught sight of today…


Amy Kerr, sighted running in the Vista Hospice Run/Walk for Life races in downtown Flagstaff! Great job, Amy!

What other things did people do outside of the box today? Sound off here and on our Facebook page!


  1. Sarah Bremer says:

    Time 28:07 w/step overs

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