We would like to wish a very happy birthday to Alison Locke! Alison is 60 years young, which is shocking for those of us that know her. She has amazing athletic ability with the capacity to pick up movements very quickly. Alison currently sits in the top 10 worldwide in the CrossFit Games Open 60 and up Masters Division. Based on what we have seen, we can say without a doubt that Alison is a fighter with the tenacity to make it to the CrossFit Games. Let’s see how the next few weeks play out and offer her our full support! Have an awesome day, Alison. Enjoy!
Let’s also not forget one of our coaches, friends, and man behind the Shakedown Team Series, Mr. Billy Farah! Billy is one of the most genuine people you will ever meet. His sole purpose is to help others. He is the kind of guy who always puts those he loves before himself, which is a very special trait. Here’s to an amazing individual inside and out. Have an awesome day big guy! We luv ya!
WARM UP:
400 M. Run or Row
2 Rounds
5 Strict Pull Ups
10 Push Up
15 Air Squats
Then:
Mobility
SKILL:
EMOM 6
ODD: Hollow Hold :30 Sec.
EVEN: 7 Strict T2B
LIFT:
Paused Front Squat
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85 %
1 @ 90%
1 @ 90%
*Pause for 3 Sec. at the Bottom and for 2 Sec. at the Top.
WOD:
“CFNE”
For Max Reps:
3 Min. Max Effort: Row for Calories
3 Min. Max Effort: Burpee Box Jump Overs (24) (20)
2 Min. Max Effort: Row for Calories
2 Min. Max Effort: Burpee Box Jump Overs
1 Min. Max Effort: Row for Calories
1 Min. Max Effort: Burpee Box Jump Overs
*Score = total reps
POST WOD:
Roll & Stretch
