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**Saturday after the WOD, let’s mobilize! Fellow FTCF athlete Chris, a CF Level 1 and CF Mobility coach will work with us after the WOD to introduce some mobility principals. Mobility, often overlooked, after those soul crushing WODs, can help us feel better the next day, and aid in taking us to the next level as athletes. Chris plans on running us through some WOD specific mobility, followed-up by a mini-clinic on general mobility and some tricks and remedies we can incorporate into daily life — at home, the office and the box.**

Athletes, If you were not able to find your 1RM Snatch yesterday work with your coach and use the first part of the class to work on that.  Today’s WOD should be all strict movements if you need to scale your option is to lower weight or add support not to push press/push jerk or kip/butterfly your pull ups.

 

Coaches choice for core/mobility/skill

WOD:

30-24-18 reps of:
Weighted step ups, 24/20″
Men 50-pound dumbbells
Women 35-pound dumbbells

15-12-9 reps of:
Strict Shoulder Press, 115/75

9-6-3 reps of:
Strict Pull-up

*Start the clock & do 30 step-ups, 15 press, 9 pull ups, then 24 step-ups, etc.

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Mandy is the final addition to our new coaching staff! Check out more about her below.

“BorIMG_6145n and raised in Cincinnati, Ohio, I was a competitive gymnast through high school.  Needing a break from the gym, I then focused on getting my BS from Butler University and then MBA from Weber State University. I married my husband in 2006, we have two boys, and have lived in Florida, Utah, Washington, Nevada and now South Korea.

I worked in corporate America for awhile before having my boys, but found I needed something fun and physical to do with my time.  I picked up the circus arts (aerial silks, lyra, pole, etc), which I began teaching, coaching and performing them in 2009.  I also am certified in several Les Mills programs, including BodyPump, CXWorx, and BodyFlow.
I took my first CrossFit class in 2016 after the birth of my second son and became addicted!  I love how I can challenge myself, on my own terms, but surrounded by a team of awesome people!  I love a good challenge and am always game for a new physical adventure.  CrossFit continues to push me every day, keeping me strong in both body and mind.  I love the encouragement, support and camaraderie of this community, which is why I decided to become a coach and get my L1 this past April.  I love sharing this feeling with others and really paying forward the benefits that I’ve received from the world of CrossFit.”

 

Athletes,

Today we continue our 1RM testing with the Snatch!  The WOD today will be short and sweet to give you all plenty of time to get to that 1RM.

SWOD:
1RM SNATCH

WOD:
AMRAP 10
21 Wallballs 20/14
15 KBS 70/53
9 Pull ups

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Athletes, If you were not able to find your 1RM Clean yesterday please work with your coach and use the first part of the class to find this otherwise:

Shoulder mobility and core work

WOD:
Amrap 4 minutes of:
Burpees
*rest 3 mins
Amrap 3 minutes of:
Burpees
*rest 3 mins
Amrap 2 minutes of:
Burpees
*rest 3 mins
Amrap 1 minute of:
Burpees

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Athletes, Today we start our 1 Rep Max testing on these days your WODS will be short to ensure everyone has time to find their true 1 Rep Max so that we can continue to mark your progress moving forward. Be sure to record your weights and PRs!

Speaking of weights and PR’s how is everyone doing on those 2017 goals?

SWOD:
1 RM Clean

WOD:
AMRAP 10
50 Double Unders
10 DB Step Ups 50/35

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Athletes,

Please welcome Stefanie to the coaching team!

IMG_3485“I grew up moving all over the place, but I  guess I claim Arkansas as home!  I lived there the longest and that’s where I met my husband Chris, at the University of Arkansas!  We now have 3 really cool, happy & healthy kids and have been married for 15 years!

After having 3 kids and being a full-time stay at home mom, I needed something for me…something challenging & different. Basic gyms bored me & I was getting no results.  My husband convinced me to try CrossFit!  I was super hesitant & intimidated but ended up LOVING it…and I’ve never looked back!!  I started in 2014 at CrossFit Sacrifice in Columbus, GA.  It has literally changed me on so many different levels as a person, wife & mother!!  I can’t imagine my life without it now!  It’s so much more than a workout to me…my favorite part is the community & family that forms!

I just recently got my CrossFit Level One here in Seoul and I’m so excited to start coaching here at Fight Tonight CrossFit!!  When I first walked into a CrossFit box 3 years ago, never in a million years would I have dreamed I’d be coaching now!  I feel very fortunate & super excited to see where this road leads!!”

Teams of 3:
100 Cal Row
75 Burpee over bar
48 Squat Clean 135/95
100 T2B
48 Squat Clean 135/95
75 Burpee over bar
100 Cal Row
*Team must complete each movement before moving on