CrossFit Forever (Coach Eli)
0930 (4 of us)
Warm Up
Row
KBS
Goblet Squats
KB Push Press
Bootstrappers
Cossack Squats
Static Leg Stretches
Modified Kang
Back Squat warm-up - 45, 95, 135, 155
Strength
3 Sets
3 Back Squats + 3 Vertical Jumps
Aim for 83-93% of 1RM
I went with 185-195-205 pounds and moved well. Vertical jumps were reasonable, about 8 inches
Conditioning
"In Too Deep"
For Time:
10 Thrusters
500 meter row
8 Thrusters
400 meter row
6 Thrusters
300 meter row
4 Thrusters
200 meter row
2 Thrusters
100 meter row
(135/95)
I scaled to 75 pounds and was moving well. I was able to do the thrusters unbroken and finished in 11:07 (against a 15 minute cap).
CrossFit Forever is a family business. I was greeted by the owner and learned the gym was recently purchased from CrossFit Watchtower. It is clean and well organized. They use CompTrain programming. In addition to standard crossfit equipment, there is also strongman equipment, some bodybuilding and some recovery equipment.
There were four of us in the 9:30 class which is about what I expected. DeSean is 60, Rob is a wheelchair user and a female athlete. Everybody was friendly and the space is good to easily accommodate 12-15 athletes in the main coaching hall. The facility is clean and well maintained. $195 for an unlimited monthly and $250 for a 10 punch drop in is fairly expensive. After the Hyrox Sim, I will probably go back to Westbound CrossFit.
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