Warm Up and the some shoulder mobility
Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Deadlift, 10 reps
"Sometimes the hardest thing and the right thing are the same."
Hello, Coach Shanna here...it is with much difficulty that I let you all know I have decided to take a sabbatical from coaching. As most of you are aware, I own/teach/direct Discovery Point Preschool, have two children, a wonderful husband, five employees of my own, and coach regular classes as well as Sacred Strength. Many of my days begin at 4:45am and end well past 7:00 p.m. I am passionate about all of my jobs and each take an enormous amount of energy and dedication. My body is telling me to slow down and to take care of myself, which I tell other people to do on a daily basis, however, when it comes to me I have never listened. I have to have surgery in the near future and need to take focus on myself so I can have a quick and easy recovery. My family, my health, and business have to be my priority for a while. I love coaching, I love CFB, and I love all the coaches and members who have become my second family. I hope to sit back and be just a member for a while. Please know how much I have enjoyed this opportunity to be a part of your lives and when the time is right, I will be back. I challenge you all to take this opportunity to "smell the roses." Thank you for all that you have given me and allowing me to be your coach!
Molly here.... Just finished the on-ramp class with this crew! Katie Kiddoo is missing from the picture! Great group of people. They will all be starting classes at some point this week so please introduce yourself! Desiree is in the front, and from L to R in the back is Jake, Shannon and Sheryl! Welcome!!! Now onto Krista, who will be starting the next month long programming block.....
Hello! Krista Cooper here. I'm excited to be programing! Lots going on in the near future. This Saturday is Pounds for Premies at CrossFit Radiate...if not signed up....go and watch to cheer them on! Oct. 18th is a traditional Barbell4Boobs at Crossfit Ridgecrest. The last day to register is this FRIDAY! They have Beginner, Intermediate and Rx divisions and it's fun! Also we will be hosting the Second Annual Fostering Fitness4Youth Event November 1st! Sign up at www.fosteringfitness4youth.org Rx Division, Modified and Master's Division, with a Kid Event! More details about actual workouts will be posted soon! :)
3 rounds for time:
5 Knees to Elbows
Hey Y'all its been a fun month programming for you. I hope that it has been varied enough to keep you engaged, fun enough to keep you excited, and challenging enough to keep you growing. You all are amazing. Day in, day out; coming in up to the challenge. There is no fast track to change. It takes deliberate, committed action. Again and again and again. Hopefully, in your pursuit of your own holy grail of fitness, you exit our doors each day a little closer to manifesting what that is for you, but also, more importantly, aware of your own magnificence!
Much love and admiration,
Row 500 m
50 sit ups
Row 400 m
40 sit ups
Row 300 m
30 sit ups
Row 200 m
20 sit ups
Row 100 m
10 sit ups