We had Melissa and Dallas, owners of CrossFit 603, staying with us for the Northeast Qualifier at Albany CrossFit this weekend. With that out of the way, see my post on MaD PissedFit for an after action report, we headed into MaD CrossFit this morning to lift some heavy shit.

Kelly, Melissa’s sister, joined us as well for an introduction to the deadlift. While I coached her to a first time 1RM PR of 216#,
Donna, Dallas and Melissa hit some Snatch drills.
They then moved on to heavy deads, culminating in a PR for Melissa of 3 x195#!

Turns out lifting heavy shit makes you hungry so we headed home for a giant paleo lunch before they all hit the road. Thanks for visiting, we look forward to seeing you guys again soon.