Not to discount all of YOUR hard work, dedication, perserverance, and commitment… but the hardest working guy I know is pictured below. Manny arrives at work before the sunrises, does HOURS of hard labor for hours on end- much of it tedious and physically exhausting, and yet when he finishes the work day he usually heads out to a trail somewhere and hikes with a weighted back pack. When he works nearby or has to get back to the Yard at the end of the day- he attends a CrossFit class. He spends the weekends tending to his raised-bed vegetable gardens. When we opened CFM he was at the front door on day one and has been one of our most committed athletes since day 1. Get to know Manny!
Wednesday’s WOD at 7 and 9am, 4 and 6pm
Thruster, 2 reps
Every other minute for 10 rounds
Post heaviest load and number of sets at that load to chalkboard/journals
Feb 10 2017 (1RM), Dec 9 2016 (3 rep), June 20 2016 (5×5), April 18 2016 (3×5, 2×2), Feb 18 2016 (7×3) Sept 1 2015 (1RM), May 5 2015 (5×5)
Wednesday’s 5pm Specialty Class for June- “CrossFit Classics”
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (Reps)
Post total reps for each movement to chalkboard/journals
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.