This is Albert at the beach workout. While it appears he's kicking his partner and laughing all the while, we think he's really just extending a hand to help him up. Either way, Albert has lost over 50lbs in his 5 months at CrossFit Wilmington. He eats as we recommend and puts in the days at the gym. Congratulations Albert! Thanks for letting CFW be part of your life change. CrossFit Deadlift 6 – 6 – 6 – 6 – 6 at (3/0/1/0) One Arm Bent Over DB (or KB) Row 8-8-8-8-8 at (2/0/1/1) DB (or KB) Lateral Raise 8-8-8-8-8 at (3/0/1/2) Knees to Elbows 10 – 10 – 10 at (3/0/1/1) Thursday 9 Jun 2011 But Viking’s didn’t have this heat!