CrossFit 424, Pella, IA - August 15, 2015

Visited CrossFit 424 in Pella, IA today.  (www.crossfit424.com).  A friend of mine from High School, Jack Nicholson, invited me over while I was back at home.  I have been to a lot of CrossFit's but this had to be one of the coolest facilities.  Attached to the box, there is a turf field where we did a dynamic warm up.  Clint was our coach for the day - excellent warm up, challenging WOD, and good cool down.  WOD was with a partner.  100 KB Swings while your partner was holding a push up plank, then 100 thrusters (65/45) while your partner holds the bar in the rack position, then 100 wall balls while your partner hangs from the pull up bar.  Switch as you need.   The fact that I did Karen yesterday (150 WB) made the thrusters and WB pretty fun.
Thanks to Jack for invitation and shirt.  Hope I get the chance to reciprocate.  And, thanks to Mitch and Klint for to WOD and welcoming environment.  If you are traveling close to Pella, make sure to stop by.

CrossFit Turn Up, Knoxville, IA - August 14, 2015

Great day today as I got to train at CrossFit Turn Up (www.knxelitefitness.com), in my home town of Knoxville, IA.  Chris Gordon opened KNX Elite Fitness a few years ago, but just affiliated a year ago.  Very excited to have a place to train while back in town visiting.  This week is the Sprint Car Nationals, so there were quite a few visitors.  Always fun getting to WOD with fellow CrossFitters!
Chris programmed a couple "Girls" for us today.  We started with Annie, then waited for 5 minutes and went right into Karen.  I love Annie, but Karen always kicks my butt.
Special thanks to Chris and good luck finding your new building.