Athlete Spotlight Friday
This week we want to highlight Steve Crump for a PR set outside the gym– he recently beat his previous 5K PR by over a minute! He puts everything he’s got into each WOD and his motivation and drive is inspiring to watch and be a part of. Keep crushing it, Crump!
Remember, no 6:30pm class today. Last class will be at 5:30pm, then our final 2016 Friday Night Lights throw down starts at 6!
After the WOD we will head to Delia Foley’s to celebrate another CF Open in the books!
Team, this is a fantastic end to the 2016 OPEN! It’s also a very long goodbye. And here’s what I know about goodbyes:
-Keep them as short as you can. This can literally turn into a 45:00 workout – it did for someone in 14.5. This is not the intent. If you aren’t sure you can keep it around 25:00, scale it. If there’s any doubt, ask yourself: can I do the first round of “Fran” unbroken at Rx? If not, you should consider scaling. It is not about hitting one workout RX it is about the big picture and the long road.
WOD
16.5
21 Thrusters
21 Bar facing Burpees
18 Thrusters
18 Bar facing Burpees
15 Thrusters
15 Bar facing Burpees
12 Thrusters
12 Bar facing Burpees
9 Thursters
9 Bar facing Burpees
6 Thrusters
6 Bar facing Burpees
3 Thrusters
3 Bar facing Burpees
Fitness: 75/55
RX : 95/65
Coaches Matt, TR, and Geo being super serious between classes.