**Today’s classes are outside the gym as we are closed for a Coaches Prep Seminar** Warm Up Coaches Choice SKILL Review skills and scaling options WOD Max Effort Pull ups Tabata Squats Max Effort Push ups in 2 minutes Max Effort Sit ups in 1 minute 1 Surprise test… After Bash Mobility Endurance Warm Up: EMOTM 10 min 5 push ups 5 hollow rocks Skill: Running WOD: Repeat 200m, rest 2:00 until form and/or pace deteriorates Recover Travel Warm Up: EMOTM 10 min 5 push ups 5 hollow rocks Skill: Running WOD: Repeat 200m, rest 2:00 until form and/or pace deteriorates...
I CrossFit to stay alive so I can spend time with my wife and kids. Sounds dramatic, but it’s true. I am a few weeks from turning 52. My father dropped dead of a massive heart attack a few weeks beyond his 51st birthday. I hit a major milestone this past year in living longer than my Dad. His brother and father also died from heart attacks. Scary. I was an adult when my Dad passed but I had kids later in life and they are all still in their teens. I want to be there for them when they graduate high school, college, get married, have kids and all the milestones in their futures. I want to grow old with my wife, Cindy. I want to stay alive. After my Dad passed I saw how short life was and threw myself in to fitness activities. I became a cyclist and raced with a local team. Cindy and I were taking karate when my Dad died and I went after it hard to get my black belt in record time. I continued taking on different activities to stay fit like running, cycling, kayaking, hitting the machines at the fitness center. I also became a fixture on the hoops court for the lunch time basketball game where I was well known for getting injured (including concussions!). When we first started having workouts in the new box I really enjoyed the group atmosphere. Even though you were working on your own you felt as part of the team. Over the last 2.5 years I’ve come to look forward to my hour...
