We had a visitor last month all the way from CrossFit Jenks (Oklahoma). He sent a Thank you email to us….
“My name is Loren from Tulsa, Oklahoma where I workout at Crossfitjenks.com. While on vacation recently, I joined your class for a most difficult press, push press, push jerk, and 100m sprint WOD. I enjoyed working out with all the trained killers at CF Zone, and most definitely appreciate the open arms of your dedicated community. My wife Jessie and I are spreading the word about your box, and sincerely appreciate the t-shirts that you gave us.”
“I am attaching a pic that we took later that evening, and formally extending an invite to anyone at your gym that happens to be traveling across the midwestern U.S. that needs a place to train.”
Thanks,
Loren and Jessica Montgomery
Today’s Workout:
Buy In – 3 rounds of the CFWU
WOD – “One bar, much pain”
Elite: Total repetitions in 30 seconds of:
• 65/95lb Thrusters
• 65/95lb Back Squats
• 65/95lb Push Press
• REST 2 min, repeat 4 times, record total reps completed
Zone 3: Scale to 55/75
Zone 2: Scale to 45/65, 3-4 cycles through
Zone 1: Scale to 30/45, 2-3 cycles through
Cash Out – Pull-ups! Work on butterfly kips, regular pull-ups, assisted
pull-ups, whatever gives you trouble: 5 sets of 8
That’s really cool about the guy from Oklahoma. I fully appreciate his feeling about the community as I worked out at Crossfit Buffalo over the weekend while away at a conference. It’s fantastic to be greeted so openly while traveling, united by this ubiquitous or omnipresent addiction to Crossfit. I’ll be looking up Crossfit affiliates whenever I travel now.
Today’s WOD looks awesome. Can’t wait.
Wow, what a WOD today. Kickass.
Like Sean, I will be looking for CF when I go abroad!
Make sure to tell us when you plan on visiting another box, and we’ll send you with a CrossFit Zone t-shirt to trade!