Coaches Notes
KINDA EQUIPPED
10min to work to a max in the complex:
1 Power Snatch + 1 Hang Power Snatch + 3 Overhead Squats
*if no barbell, 3 position snatch EMOM10
5 x 3min Rounds (1min rest between rounds)
3 Pull-ups
6 Power Snatch or 8 Alt DB Snatch
9 Overhead Squats or 12 Goblet Squats
BODYWEIGHT / HOUSEHOLD GEAR
10min EMOM
3 Position Snatch w/ stick5 x 3min Rounds (1min rest between rounds)
6 OO Swings
9 OO GTOH
12 OO OHS (or OO bear hug squat)
CHRISTINA BROWN -- Member of the Month
CFCB: How long have you been doing CrossFit and when did you join us at CFCB?
I have been attending CFCB since September 2019 when I started Foundations and I just haven't left.
CFCB: Why is CrossFit important to you and what keeps bringing you to the gym?
Crossfit is important too me as it keeps me moving and every class is a challenge. The good vibes, strong community, inspiring coaches and wicked people keep me coming back.
CFCB: What sort of things do you love doing outside of the gym that the gym may have improved for you?
I love cooking and eating so obviously CrossFit has improved this. Really I love adventure of any sorts and the gym has taught me to trust my body and live outside of my comfort zone. I feel now there are few things that I can't do.
CFCB: Looking back to day one of CrossFit, what's one thing you can do today that you thought was impossible at the time? Hanging of any kind was a struggle, and although I haven't mastered pull-ups, rope climbs, or T2B they are getting within reach and I love swinging on the bar.
