We would like to extend a big thank you and farewell to Coach Yosh who is moving at the end of the month. Yosh is an OG crossfitter and has been a great friend of the CFS community for a long time! Over the past two years Yosh has been a great asset on our coaching staff. Yosh holds a USAW L1 certification as well as his L1 Crossfit Certification. He has headed up our Oly Programming and coaching for our Saturday classes, and during the week he would assist in general class. Regardless of whether Yosh was in class or not, you could always count on him to happily help a willing athlete. His passion for coaching shined through in his time here. Yosh would also take time out of his weekends to coach and show up to several USAW lifting meets for multiple CFS athletes. We’re really going to miss having him around the box and wish him the best of luck on his move!
Warm-up
400m Run
Then 2 Rounds
10 Hang Muscle Clean
10 Front Squat w/ Pause
10 Strict Press
*Add weight for second round if able
Strength
EMOM10
1 Power Clean
1 Hang Squat clean
WOD
400m run
15 Clean & Jerks, 135/95
3 Rope Climbs, 15 ft.
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.
400m run
9 Clean & Jerks, 135/95
1 Rope Climb, 15 ft.
Level 2- 115,75- 1 Climb
Level 1- 95,55- 3-2-1 pull to stands
ADV – Legless
Extra Work
3 Rounds
2 Minute AMRAP
15/12 Cal Assault Bike
Mar Reps Air Squats
Rest 1 minute
2 Minute AMRAP
15/12 Cal Ski Erg
Max Reps Push Ups
Rest 1 Minute