No Foolin….April AOTM!!!!

No Foolin….April AOTM!!!!

When we say April is here we mean it! No Tom foolery here! It’s all about serious results, fun and shared sufferance:) Without further ado, we welcome the warmer weather AND our April Athletes of the Month!!!

 

Clay Sackett is a quiet, focused and a funny guy 🙂 We remember the day that he walked through our door. Initially unsure of what he was about to get himself into, Clay immediately realized the benefits CrossFit could provide him. Call it sibling rivalry, if you will. Clay joined our ranks shortly after watching his brother (former AOTM) Jeremy, make huge gains and loose inches. Always intently focused on his form and mechanics, Clay continually pursues excellence. Clay is a great example of someone who quietly gets it done, adds value to our community and leads by example! Congratulations Clay!!!! You deserve to be April AOTM!!!!!!

 

April AOTM Clay Sackett

April AOTM Clay Sackett

April AOTM Clay Sackett

April AOTM Clay Sackett

Melissa Kennedy A.K.A. “Missy” is the quintessential transformation that we LOVE to see blossom! We can remember when Missy would come in, quietly observe her husband John, and say “there is no way I could ever do that!” Well guess what? It wasn’t long before she was trying entry-level exercise, giving some of us who know her best the “stink eye”. Needless to say, she stuck with it and kept coming back. She bridged over into regular CrossFit classes and the rest is history in the making! Missy continues to lose inches and gain confidence. It’s fun to see her slowly “slay dragons” like her first box hop or putting heavy weight overhead. We couldn’t be more pleased to have you as one of the Cadre! Congratulations Missy!!! You deserve to be April AOTM!!!!!!

April AOTM Melissa Kennedy

April AOTM Melissa Kennedy

April ATOM Melissa Kennedy

April AOTM Melissa Kennedy

3/27/15…WOD

Warm up:TC

Skill/Strength:

  • 5×5 HSPU (Strict/Deficit)
  • 5×5 Pull-ups Strict/Weighted or work negatives

WOD:

For time :

  • Row 500m
  • 40 Wallballs 20/14
  • 30 box Jumps 24/20
  • 20 Dead lifts 225/155
  • 10 Wall Climbs
  • 20 Deadlifts
  • 30 Box Jumps
  • 40 Wallballs
  • Row 500m

20 MIN Time cap

3/26/15…WOD

Warm up: TC

Skill/Strength:

  • 1 Power Clean-> 1 Hang Squat Clean every 90 Sec for 8 rounds (Ascending in weight)

WOD:

3 MIN AMRAP

  • 3 Thrusters 115/75
  • 6 T2B

rest 2 MINS

3 MIN AMRAP

  • 5 Thrusters 95/65
  • 8 T2B

rest 2 MINS

3 MIN AMRAP

  • 7 Thrusters 75/55
  • 10 T2B

*Scaling* choose a weight that you can move quickly if you are not good @ T2B do K2B or Ab-mat sit ups

3/24/15…WOD

Warm up: TC

Skill/Strength:

  • Front Squat 5×5 @ 70-75% AMRAP Last Set (No More than 10)

WOD:

5 Rounds

  • Row 250m
  • 15 Ground to Overhead with plate 45/25
  • 100′ Walking lunge with plate 45/25 (50′ Down 50′ back)

Rest 30 Sec between rounds

3/19/15..WOD

Warm up: TC

Strength: 15 MINS to Complete

  • Bent Over Dumbbell Row 5×6 each arm
  • Pistols 5×5 Each leg

Skill:

  • Rope Climb Tech.

 

WOD:

6 Rounds

  • 10 Front Squats 95/65
  • 30 DU
  • 1 Rope Climb

rest 45 SEC between rounds

 

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