SFXF Quote of the Week
Warm-up, (15min): Row 500m. then 2 Rounds of Basic BB Warm-up: 10 each of Deadlift, Hang Clean, Front Squat, Push Press, Back Squat. Dynamic Stretch
SOXX
WOD: ADIEU 5150
For time:
51 Burpee on plate 45/35
50 Double Unders 2/1
51 Plate Thrusters 45/35
50 Double Unders 2/1
51 KB Swings 55/45
50 Double Unders 2/1
51 GHD Sit-ups (Scale with V-sits)
50 Double Unders 2/1
51 Pull-ups
50 Calorie Row
You can go in any order as long as you do the jump rope between each exercise.
35 min. Time Cap
Icing: Foam Roll the Quads and Hammies.
It is with a heavy heart that we bid farewell to Katie aka. SOXX. Katie has been with us since we were CrossFitting at the high school. She coached the two Tuesday morning classes for the past 3 years. Those who are the Tuesday morning regulars will miss here most. Katie has an incredible passion for others as demonstrated by her coaching and her work in psychiatry. She is no nonsense and nonsense all wrapped into one. We wish her and Mike the best as they head south. Perhaps in the middle of January we will all pay them a visit.