New Week! Here we go Monday!

Skill Work

Snatch

*we will spend half of the class working on form/ this is not a 1RM day!

WOD

Death by 10meters

*min 1: sprint 10m, min 2: sprint 20 meters...

continue adding 10 meters each minute until you cannot finish within the minute. 

Marcos finishing his 5k at the Oceanfront- nice shirt! 

Featured Athlete

 Marcos Christodonte
 II

 Occupation: Cyber Security Consultant & College Professor

A little bio:

 Marcos was born in Illinois and raised in Virginia. As a former
Corrections Officer and Army Soldier, he has always lived an active
lifestyle. Marcos found CrossFit through his wife, Ruby. After she
started and convinced him to join her in a workout, he said that he
"realized how boring bicep curls, bench press, and leg press really
was." Marcos is now addicted to CrossFit and says that he couldn't
imagine doing a "regular" workout again. Marcos has two kids, two
dogs, and two cats. In his free time, he likes to take the family
boating and play basketball. 

 Favorite WOD: anything with rope climbs :) 

 Favorite Lift: Was push press until my shoulder started acting
up...now, squats...I guess :)

 List some of your PRs on LIFTS AND NAMED WODS: 225 on back squats, 275 Sumo DL 3x

 Biggest accomplishment: Published a book and was quoted in the Wall
Street Journal

 Any goals: Master olympic lifts and get my left shoulder back so that
I can do muscle ups, OHS, and heavy push presses!