Johnny O has left the building….

 

Jon's farewellLast  night we had a great farewell wod for Coach Jon!

the wod was

Partner

1984 meter buy in

77 double unders

25 Hand release burpees with the clap behind the back

11 Hang Cleans

THE BREAKDOWN

1984 – the year Jon discovered Punk music

77 – the year that punk was officially recognized as a genre

25 – years that he has played

11 – the number of albums he has released

We will really miss Gemma and Jon! I know the kids will be missing him in kids and teens class too! He has been an amazing coach and friend to all of us!

THE GOOD NEWS – Jon will be coaching in Las Vegas at Max Effort CrossFit right off the strip.

IN OTHER NEWS

Saturday

9:30am – Open Gym

10:30am – Competitors Wod

Sunday

10:30am – Skillz & Sprintz – an open wod to work on your skills with a breather afterwards

6:00pm – ReFlex – because you NEED it!

THE CROSSFIT GAMES OPEN

is just around the corner and everyone should participate!

Here is why

We will be having an In-House Open competition with weekly  prizes!  It doesn’t matter if you will be scaling the open workouts or completing them RX.

There will be 2 categories

RX & Scaled

(This competition excludes anyone who has competed at a high level such as Regionals and requires you to be an active member of CFCP)

DETAILS – will be released soon!

but you need to get REGISTERED

Dynamic warm up

Group warm up

6 count burpees

SKILL
30 strict toe 2 bar 2 second negative

STRENGTH
Build to a heavy 1 rep deadlift in 7 minutes

Then.

WOD
“Karen”

150 wall ball for time

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

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