Warm-up: 10 Reverse Hypers, 10 Pull-Ups, 10 Medicine Ball Cleans (20/12lbs) x3, Run 400m
MetCon – 3 Rounds for Time:
20 Wall Balls (20/12lbs)
10 Bend-over-rows (95/65lbs)
5 Push Presses (95/65lbs)
(The weight must start from the floor instead of a rack)
Yesterday, I preached at you all and maybe made you feel bad. (Insert sad face here). Today I hope to do just the opposite.
We have been growing lately at CrossFit Ktown and it is all due to you, plus maybe a little good coaching. (At least we like to think that’s a reason too). Everyday you guys walk in with smiles on your faces and great attitudes. There is rarely a time where we have to tell someone to work hard, cheer up, or “act right.” Posts like yesterday only come around every once in a blue moon because of how awesome you all are.
Not only do you push yourselves to the limits while still smiling (Ann R.), but you encourage others to do the same. Time after time I will hear people mid WOD scream out for someone else to “Keep it up,” or “Come on, _____!” Just today I looked over at Kellie V. who was gritting her teeth and dripping sweat during the bend-over-rows and out of nowhere she yells, “Let’s go Mike, don’t stop!” This is exactly what I’m talking about. You all care about your fellow CrossFitters!
Now that we have added several new members, let’s keep this atmosphere up and make sure to include them in our already established awesomeness. I think that’s a word.
Best members EVA,
<3 Coach Miss J