Welcome Jose to Level II & Fight Gone Bad
Jose Espinal harkens all the way from the Dominican Republic where he grew up playing baseball and basketball. We are delighted to announce that he will teach the Level II classes on Wednesday night. He currently snatches #235, and his clean and jerk is #285. But when he started CrossFit only two years ago he could not do an overhead squat due to flexibility challenges. His success with the Olympic lifts is a testament to how effective mobility work really is when you apply it regularly. One of Jose’s trademark qualities is the unique way he makes everyone around him feel welcome and included.
Level II Classes will be on Wednesdays, 6.00-7.30PM. Those that have attended our Level II classes in the past are welcome. Those that are interested please consult this criterion.
-Beth
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Monday’s WOD
Fight Gone Bad!
3 rounds with 1 minute of rest between rounds. Each round consists of 1 minute each of the following:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
Compare to:
6/29/10
5/12/11
8/1/11
11/28/11
5/14/12
9/17/12
1/21/13
6/17/13
9/16/13
1/6/14
*Coaches’ Note: Take some time to go over rowing form with athletes.
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