CrossFit Salzburg

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CrossFit-Salzburg

13.05.2013 3D GYM MOD364

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1 Year CrossFit Salzburg Anniversary BBQ May 24th.

We would like to say thank you and invite you to our “1st Year CrossFit Salzburg Anniversary BBQ”. Friday May 24th starting @ 6pm.

Please let us know if you will join to coordinate food and drinks. Sign up in the Gym. Yes, food and drinks are on us! Yes you may bring desserts, salads, both paleo and non-paleo are welcome. 

Looking forward hanging out with you guys and have some fun.

Your CFSBG Coaches!

Now back to Core-Strength Conditioning!

10 Min Trainer Warmup

Skill: Pistol Squats installing 10 Min. partner up.

then perform 5 Min. OTM 10 alternating Pistols @ most difficult progression.

“BILLY” 20 Min. Amrap

50 Squats

40 Situps

30 Pushups HR

20 Pullups

10 Burpees

Score. Reps

A letter from a true CrossFit Mom.

Thanks Penny for sharing.

>>>Congratulations on your first Crossfit baby!

Billy Kehoe was born almost a week ago, 2nd May 2013.
8 hour labour, no drugs, born at 0523, 3.74kg and I was discharged from hospital and home for lunch that same day. Seriously!! I spent only 5 hours in hospital!!

They say you come out of a pregnancy as fit as you went into. I felt fit, healthy, strong in the mind and strong in the body.
It’s because of YOU guys I was strong. Not many people support pregnancy and exercise, but YOU DID.
Of course, I will work hard to try to get back to where I was pre-birth, but I think 6 days on I’m not doing tooooooo bad.
I will bring Billy down to the box ASAP!

William Curtis Kehoe. Less than 15 minutes old. “Billy”


Day 6 post birth…. Side on


6 days ago… I was THIS big (OMG!)


That’s a 3.74kg baby in there 6 days earlier…

Can’t wait to get back to training!! I think in the end I gained about 13/15kg which is the least out of all 3 pregnancies.

This is also the easiest pregnancy, and The best I have felt post birth.

My goal was a drug free birth, and I did it.
Whilst the one minute contractions were happening I kept thinking “I have done 15 minutes AMRAP of worse pain than this. What is 1 minute?”
I was mentally and physically the strongest I have ever been.

Congrats guys on your first crossfit Mama and baby!!

Penny
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