We made it you guys! Thanks for all your help setting up, tearing down, judging, jumping in to change people’s weights, staying for the next few heats, spending extra time getting your moves sorted out. You guys rock. Special shout out to Sis for printing everything for Lynnwood’s day and big nights. And shout out to Eileen for going in HOT every Friday morning to Edmonds and rocking it solo. Bad ass.
Nutrition Talk Wednesday night 6:15pm. Carrie and I will be talking about food stuff. I do think this is a vitally important part of the CrossFit prescription and methodology, please try and make the time to come hear what we have to say.
Remember that we’re closed for April 7-12 coming up for renovations and cleaning.
Please read to the bottom I’ve got a fundraising ask for a colleague’s family. Hugs
Workouts:
Monday: Push Press 1 Rep Max
Tuesday: “Barraza” AMRAP in 18 minutes, 200 meter Run, 9 Deadlift (275/185 lb), 6 Burpee Bar Muscle-Ups
Wednesday: Back Squat Max 3
Thursday: Max Rounds in 12 Minutes of: 8 Alternating Pistols, 12 Alt. DB Split Snatches 50/35, 16 GHD Sit-ups
Friday: The Complex for Max: 1 Sumo Deadlift High Pull, 3 Power Cleans, 5 Hang Squat Cleans. Gotta do 7 rounds in the session.
Saturday: Teams of 4: Max Reps in 15 minutes: 40 Double Unders Causes the team to rotate, Max Push-ups, Max DB Step Overs 50/35, GHD Facedown Hold
Raise Money for McCoy’s Family. He’s a fellow Red Shirt (Seminar Staff Member) with CrossFit, he worked in Asia. Very sad thing.
https://www.justgiving.com/crowdfunding/paul-ormston?utm_term=5JwVkxmnk
McCoy ‘Topsy’ Turner grew up in Lossiemouth, Scotland and joined the British Royal Navy in 2000 where he served for 17 years as Physical Training Instructor, specializing as an Exercise Rehabilitation Instructor, serving on several deployments including a tour of Afghanistan as part of Op.Herrick 14.
After being medically discharged in 2017, McCoy relocated to Bali in Indonesia where he continued to work for CrossFit Seminar Staff as a ‘Red Shirt’ where he went on to achieve the status of Level 4 Coach, FlowMaster and CrossFit Coaching Mentor. Delivering 256 CrossFit L1 & L2 Coaching seminars across Europe and Asia.
After a long and often silent battle with complex PTSD, it is with deepest sorrow that we must inform you of his passing on Saturday 8th March 2025, where he took the decision to end his own life.
We hope that his friends, Military Oppos and the global CrossFit Communities will reach out and support one of the very best men I have had the pleasure to know, by now, supporting his children. It is our aim to raise funds that will go to assist his two sons Brodie, 17 and Tommy, 13 as they navigate the next extremely difficult chapter of their lives without their father.
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