3 Rounds
1 Minute On
1 Minute Off/Rotate To Next Station:
Max Distance Handstand Walk in ft
Max Double Unders
Max Burpee Box Jump Over 24/20"
Max Muscle Ups
Its time that we started breeding a new team of kick ass coaches 'round here. Steve F, Brain B, Nikki Mc, Leah B, Cori P, Amber, Harlan, Matt M, and Sarah W will be going through weekly training sessions with us. They will also be assistant coaching classes throughout the week.
We are stoked on this group. Such a diverse group of stud athetes with so many different backgrounds and insights. We will be teaching them the CrossFit methods and teaching progressions and you all benefit by having even more coaches eyes on you. Those of you who try and do half reps when we aren't looking are totally F'ed now BABY! I suppose I could also send one of them to get me some coffee here and there so I won't get so cranky.
1 Minute On
1 Minute Off/Rotate To Next Station:
Max Distance Handstand Walk in ft
Max Double Unders
Max Burpee Box Jump Over 24/20"
Max Muscle Ups
Its time that we started breeding a new team of kick ass coaches 'round here. Steve F, Brain B, Nikki Mc, Leah B, Cori P, Amber, Harlan, Matt M, and Sarah W will be going through weekly training sessions with us. They will also be assistant coaching classes throughout the week.
We are stoked on this group. Such a diverse group of stud athetes with so many different backgrounds and insights. We will be teaching them the CrossFit methods and teaching progressions and you all benefit by having even more coaches eyes on you. Those of you who try and do half reps when we aren't looking are totally F'ed now BABY! I suppose I could also send one of them to get me some coffee here and there so I won't get so cranky.
Could you send one to go get that keg refilled?
Posted by: dawn | September 25, 2012 at 07:34 AM
YES!!! You've obviously had interns before.
Posted by: Justin Riley | September 25, 2012 at 07:45 AM
So glad Harlan signed up to be a bar bitch for us.
Now we can say "can someone clean this for me?"
Posted by: Matt P | September 25, 2012 at 09:40 AM
So awesome to have some more bad-ass coaching available to us!! :)
Speaking of bad-ass coaching, Kari's oly class on Mondays and Wednesdays from 6-730pm have been a great addition for me to my regular crossfit training. These lifts are in the olympics for a reason! There's so much to them and having Kari's experienced eye watching me has helped me improve my movements as far as overall technique and consistency. Thank you, kari! :)
Thank you to the owners for offering all of the specialty classes (power, oly, flexnastics, yoga) as well as providing us with more trainers through the internship program. Your dedication to helping us improve as overall athletes is so motivating and exciting!! :)
Posted by: donna | September 25, 2012 at 11:03 AM
Awesome class today Amber! My first time in Flexnastics was quite humbling, a little painful, but extremely fun all at the same time. I’m really looking forward to my next class... =)
Posted by: Steve | September 25, 2012 at 12:42 PM
Props out to Victoria who walked on her hands for an entire minute during today's WOD minus the two second fall she took when Murse pushed her over. He just couldn't take it any more. She must have done 5 pirouettes in one continuous HS walk as she continued to run out of floor to walk across.
Posted by: Justin Riley | September 25, 2012 at 04:15 PM
Donna, you all are more than welcome for all the new specialty coaches. We love having all of them as part of our team and we are already seeing the benefits of having specialists on our coaching staff as all of you have been making huge strides lately.
Posted by: Justin Riley | September 25, 2012 at 04:17 PM
So excited for all the new badass coaches and I too love the new specialty classes! Thanks Justin! I also have to second what Justin said about Victoria.....watching her walk on her hands for that full minute was soooooo inspirational and just plain old BADASS!!!! Way to go Victoria!
Posted by: Denise Roby | September 25, 2012 at 04:40 PM
Bad news for many of us, especially Matt P.
http://news.yahoo.com/blogs/sideshow/world-bacon-shortage-unavoidable-223157784.html
Posted by: Itstanman | September 25, 2012 at 05:29 PM
Victoria(aka teachers pet of the day in FlexNASTICS..) You ROCK! It's you and I vs Justin and whoever else thinks they can beat us on this one. Double dog.
http://journal.crossfit.com/2012/09/richdan-flip-hswalk.tpl#featureArticleTitle
Posted by: Amber | September 25, 2012 at 07:13 PM
if Justin needs a ringer...who ya gonna call, lol.
Posted by: Blair Lowe | September 26, 2012 at 11:05 AM