It’s almost that time of year… Ray Lewis, regardless of your football loyalties, was a man who possessed an undeniable commitment to performing at his best. The man began training using a deck of cards for randomization at the ripe age of 9.
Now that I’ve got you all riled up – who wants to compete in the CrossFit 215 Partner Competition on the 10th of September? We’ve already got 3 teams signed up: 1) Todd and Melanie Lane, 2) Samantha Wright and Anthony Kasandrinos, and 3) Arrus Farmer and Erin Davidson – if you want in but know who you’d partner up with – just let me know and I’ll see what I can do! Even if you simply want to volunteer to help our with organizing or judging – email!
“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen
MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 Adductor mobs each side, 5 Jump Squats, 1 60 ft. Bear Crawl.
STRENGTH: Front squat, up to a peak of 2
3-5 ROUNDS EACH FOR TIME OF: back squat, 10 reps (185/115), 10 burpees, bearcrawl 60 ft, rest as needed between rounds. You choose how many rounds you complete according to the time you have to dedicate to class.