Leaving the Nest
Today is Marks last day with us. Mark has been part of our CrossFit community from the very beginning at the high school. A skinny little kid the summer between his 8th grade and freshman year decided to give CrossFit a try. Truthfully, I never though he would pan out…….Boy was I wrong. Mark has shown all of us what hard work and dedication can do. He has become an amazing CrossFitter but even more importantly Mark is an outstanding young man. I believe that Stand Firm CrossFit has had a tremendous impact on Mark and I know he has had a tremendous impact on all of us at Stand Firm. I know that Mark is going to be a difference maker wherever he goes, because is always excited to “do hard things”. Our loss is going to be someones gain. Good Luck and God Bless you Mark !!!!
Warm-up, (15min): Row 2 Fishing Games, Dynamic Stretch
Strength, (15 min.): OH Squat
5/40 5/50 5/60
WOD: LEAVING THE NEST
4 Min to Complete 5 Rounds of
5 Thrusters 95/65
5 Hang Power Cleans
With time remaining Max Effort KB Swings 45/35
Rest 4 Min
4 min. to Complete 5 rounds of
10 DB Snatch 50/35
5 Burpee
With time remaining Max Effort KB Swings 45/35
Score is total KB Swings
Icing: Tabata Ab Medley
HWY 40 THROWDOWN information.
