Strong Workout October 5, 2020

So many people crushed this #workout.  From our home-based participants like @btberkley and @gracelface, to our newest members like Damaris and @keilita_medina owning the box jumps.  Ally building the #mobility for the overhead squat.  So many people to recognize on this post.

For Time

  • 25 #FrontSquat 75♂ / 55♀
  • 30 #BoxJump 24 ♂ /20 ♀
  • 30 #OverheadSquat at 45 ♂ /33♀
  • 25 Front Squat 95♂ / 75♀

Intermediate Scale

But there was one person who went above and beyond, and that’s Mike Wu.  I always knew you had it in you, and yesterday you brought it.  You gave me a 100% effort for all 9 minutes and 47 seconds of your workout.

You want to know the secret to getting stronger?

  • Practice your Technique,
  • Be Consistent with you Training, and
  • Give me everything you got… 100% of the time.

𝓣𝓱𝓮 𝓡𝓮𝓼𝓾𝓵𝓽𝓼 𝓦𝓲𝓵𝓵 𝓒𝓸𝓶𝓮

🏆 So Mike give yourself 10 minutes to congratulate yourself on your really impressive performance.

👁 And let’s refocus our attention on today’s #CrossFit Team Based #Workouts.  Because that was yesterday, and today we have a whole new #WOD to prepare for.

Get Prepared, Get Focused, and Bring it!


#strong #powerlifting #olympiclifting #motivation #gainz #pr #personalrecord

Memorial Workout on Saturday

This Saturdays workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.

At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.  26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.

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