Four On Fire

Central members, Coach Connor here. It was an interesting workout today with some movements we haven’t seen in a while, like the KB Deadlifts or Medball Slams. Tomorrow’s team workout looks like a fun one as well. Maybe you’ll have some time to stick around afterwards or grab some food and come back to watch me and my team exercise fast. 

For those of you who don’t know, I found myself a team of three other crazy people who love this CrossFit thing and want to compete with me. Kelly Clark has been coming to Central for a few months now, she’s a CrossFit coach, and she’s a focused competitor. Wes Piatt owns his own affiliate called Cost Range CrossFit in Gilroy, is a father, husband, coach, and Games athlete. Natalie Talbert coaches for Wes at Coast Range, has been competing with Kelly for several years, and lives in Soquel with her husband and two year old daughter. Our goal is to make it to a CrossFit Sanctionals Event (and beyond!). We are currently doing qualifiers for both the Brazil CrossFit Championship and the Mid-Atlantic Challenge over the next couple weeks. Tomorrow, we will be performing one of these workouts at Central at noon and you are all more than welcome to come show support. I will be sure to share any exciting team news in the near future.”

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Workout:

4 Rounds:
6 BB Single Leg RDL/ side at 30x1 tempo
8 Bent Over Rear Delt Flies https://www.youtube.com/watch?v=ttvfGg9d76c
8-10 Tricep Extensions https://www.youtube.com/watch?v=-Vyt2QdsR7E

6 Min AMRAP:
4 KB Deadlifts
12 Box Jumps (24/20")
Rest 4 Minutes (400-500m light jog during the rest)
right into:
10 Minute AMRAP:
4 DB Strict Press
8 Ball Slams
12 Sit Ups