Crossfit Amplify, Lisle IL

I found myself in Naperville, IL on June 27th. Could not wait to get back to Crossfit Amplify for another WOD.(www.crossfitamplify.com). Man how these guys have grow. Must have been a group of 20 there for the WOD. As always, a great group of folks. Thanks to Scott for making me feel welcome! Started with Strength - Work up to your max triple of front squats (or until you run out of time) 3 x 135, 3 x 155, 3 x 175, 3 x 195, 3 x 205, WOD - 21, 15, 9 - 135 back squat (bar from the floor) and Toes to bar, Time = 6:04. Special thanks to Kati for the guidance on Front squats. Beca - good luck on your move to Dallas. Try Crossfit Richardson, say hi to John!

Crossfit Milpitas, CA

Stopped into Crossfit Milpitas (www.crossfitmilpitas.com) on June 7th. I was a little jet lagged, but Dal had a great WOD to wake me up. 2 Rounds- 300 meter row, 20 box jumps, 15 Plate sit ups (45), 15 Wall balls, 15 V-ups, 30 Double unders, 15 Side twists (45), 600 meter run, Time 18:53. Met a couple new Crossfit buddies in the picture below; good job Justin and Shawn.

Crossfit O-Town, Ottawa Canada - June 6, 2012

Stopped in to see Willie and Jay at Crossfit O-Town in Ottawa (http://www.crossfitotown.com) Simply a great atmosphere. If you ever get to Ottawa and want to lift heavy, come see these guys! Along with some work on non false grip Muscle-Ups, they had a Challenging WOD for Today. AMRAP 12 minutes 3 Thrusters (60/45KG), 7 plyo pushups, 3 Thruster (60/45KG), 7 jumping squats. I scaled with 115 lbs, got 6 rounds and 4 Thrusters. Will have to get shirts next trip.