Warm up with
1/2 mile run
10 lean backs and 5 Knee to elbows
6 rounds

Tuesday 01-12-10
WOD
Go Heavy for Deadlifts
3-3-3-3-3-3-3

click to enlarge
Tom introduces TJ to a good dude. Nick Hawkes.
but wait theres more....Nick is a Level 2 CrossFit instructor who joined the CrossFit HQ team in 2008. He holds numerous specialty certifications, including CrossFit's Olympic Lifting, Gymnastics and Kids certifications.

Nick discovered CrossFit in 2005, and after seeing profound changes in his own performance and appearance, he dove head first into the CrossFit methodology and lifestyle.

Nick is a former Navy rescue swimmer who continues to serve as a reservist while attending school to obtain a degree in exercise science. In addition to his love for CrossFit, Nick is a Brazilian Jiu-Jitsu enthusiast who enjoys testing his fitness in various sporting and outdoor adventures. That explains why he and Chris R. sport those shiny tops !!