Author: cara jones

On a continous clock

800m Run (Buy In)

With Remaining time AMRAP:

3.6.9.12.15.18.21…..etc

Hang Power Cleans (115/85)
Pullups

at the 15min Mark:

800m Run

*2 Scores (AMRAP Reps/time on 2nd 800)

*Modify as needed

7×3 1 1/4 Front Squats (RPE 7-8 all sets)(1 weight change)

For Time:

200 DU
-every Break 8 Burpees
-If doing singles then every 25 Singles do 8 Burpees

*6min Cap

16min AMRAP:

7 Strict Press (95/65)
14 Cal Row or 14 Cal Ski
21 Step Ups (24/20″)(No Weight)

*Modify as Needed

Backsquat:
3×3 (RPE 7)
3×1 (RPE 7)

*not a max! 1 weight change

For Time: With a Partner

50 HSPU
400m Run (Together)
75 SDHP (115/85)
400m Run (Together)
50 HSPU
400m Run (Together)

*16min Cap
*Split work as needed
*Partners must tag when switching

Congrats to Grayson for Being our July Athlete of the month! You can catch him in the afternoons smoking runs and pushing everyone!

What makes you, you?

I am a very easy going person but also very competitive and driven. That is what makes CrossFit fun to me – it allows me to use my qualities to make myself better.

Describe your experience at CFNC.

Ever since the first day I joined everyone has been very welcoming and ready to help me improve. It’s been great competing alongside everyone and having a good atmosphere to push myself.

 

What are your major life goals?

1. Start a family

2. Get into office school 
3. Live a healthy life 

 

What are your 3 major CrossFit goals?

1. Hit Double Unders
2. Form
3. Mobility

 

What has been your favorite CrossFit moment so far?

When it’s a hard workout & everyone is cheering you on!

 

What has been your favorite CrossFit WOD and why?

Cindy, because it pushes you without the use of weights 

 

Where do you see yourself in 5 years?

Professionally, I see myself as a prevention officer in the coast guard.

 

Share a recipe for a favorite clean meal.

Burrito Bowls – Brown rice, beans, chicken, guacamole, salsa and assorted vegetables

 

What is your favorite cheat meal?

I wouldn’t say I have a cheat meal. But, I am a sucker for candy.

 

What is the most challenging aspect of CrossFit?

Knowing when to modify instead of RX – being humble. 

 

What advice would you give to someone new to CrossFit?

Start with the basics, don’t be afraid to do less weight then you are used too, never look at the scoreboard and sike yourself out. Ask questions!

 

What is your personal ‘walkout song’ or anthem

              Make Damn Sure by Taking Back Sunday