Transformation Tuesday
Could not be more excited to share RJ’s story and amazing transformation picture. What he has done is absolutely amazing. We could not be happier to have him as a part of our community. Check his write up and picture below.
“Thanks again for everything you and the CFH family have done for me over the past year. I know that ultimately the change comes from within. However with out the support of my new family, my fellow Crossfit brothers and sisters, this would not be possible. There is nothing like walking into a cold box with nothing but the fire that burns bright in our hearts, stepping up to that barbell, and leaving everything on the floor. For one hour out of my day nothing else matters. There is a certain harmony that rings through the box as we all chase our dreams, whatever they may be. Ive learned that most of the battle has nothing to do with the barbell, but instead that inner dialogue between my ears. Crossfit has showed how to push through that! And when I cant do it myself there is a coach or a fellow member that shouts, “Come on RJ! You have another one left!” That camaraderie is what cant be found at other gyms. It is the life force which causes us to dig deep for that last rep. And for me, there is nothing greater than dropping that barbell after that last rep! Geo I would like to thank you for believing in me even when I didn’t believe in myself. I haven’t just found a gym or a box but a family who is just as crazy, and driven, and beautiful as I am. My goal is to go from weighing 200lbs to snatching it!
Skill WOD
EMOM for 8 minutes
8-10 Pull ups
Fitness: Scale to negatives or seated pull ups (see video below)
RX: Kipping pull ups
RX+: Chest to Bar
(ALL sets should be unbroken)
Score today = total reps
Check out the video with Coach Alexa below on how to scale pull ups. This is a great scale if you have been stuck on the band. Use it in skill work or in a class!
WOD
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds
Coach TR giving the January Foundations crew the lay of the land. If you see a new face introduce yourself and welcome them to the community!