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
