Hot Wing

 In WOD

Before and After

WOD 8/12/10

21-15-9
Dumbbell Thrusters (45#/30#)
Burpees
Begin each set with a 200m Farmers Carry using your dumbbells.

The cameras don’t lie. This stuff works.

All classes Saturday, August 14 will be cancelled. We will start back up Sunday with Open Gym from 2-4pm.

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Showing 10 comments
  • juggernaut
    Reply

    Thank you Crossfit… when I look a this picture of myself, it only drives me to push myself harder. (Paleo helped too.) I won’t be at the Box Thursday or Friday because I will be resting up for competition this weekend! Can’t wait to see everyone out there in Katy this Saturday. Seriously, Crossfit changed my life, not only have I lost 57 pounds, but my blood pressure is now normal my cholesteral level is normal as well. When I went to the doctor last, he asked what I was doing and how could he get his other patients on it… I told him simple: Crossfit. Can’t wait to see myself in another 5 months.

  • Stephen
    Reply

    I actually really love jon franks. He’s like CFB’s unofficial part time coach. Great job on bringing sexy back!

  • juggernaut
    Reply

    thanks stephen… i have just as much fun pushing everyone as i do myself

  • Shannon
    Reply

    you should get certified!

  • Neal
    Reply

    Jugger – I think everyone at CFB looks up to you. Keep up the awesome work brother!

  • HardyF
    Reply

    That’s awesome Jon, you don’t even look like the same guy!!

  • StephenW
    Reply

    Jon is definitely the greatest motivator at CFB. Not only is he a great example, both by how hard he pushes and how much he’s changed. But he also is the loudest voice you’ll hear telling you to push yourself.

  • JeremyWF
    Reply

    I am proud of you Jon. Awesome job. It is going to be fun this weekend.

  • Brandon S.
    Reply

    Way to go Jon, I am proud of you and hope you keep up the good work.

  • juggernaut
    Reply

    thanks guys… I seriously have soo much fun up at the Box just pushing everyone and myself it almost doesn’t seem fair to the other people out there trying to diet and lose weight by jogging or walking… i know those are good methods too but Crossfit has definitely changed my life for the better.

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