8/25/16 – Goodbye, Troy!

troy z

RANT

CFSE member Troy Zieman is sadly leaving us and moving up to DC.  Tomorrow will be his last workout with us (5:30pm) so be sure to come in and wish him well.  Troy has come to over 350 classes at CrossFit SouthEnd (he was a member with us before we started tracking attendance in MindBody so there is no way for us to know exactly how many classes) and has become a staple in our community.  You will be missed, Troy!  Let’s send Troy off with a Beach-Body Thursday!

CrossFit All Levels

For Time

40/20 Cals Assault Bike

3 Rounds

15 Deadlifts

60 Double Unders

*choose load that allows for only 1 break per set

Strength Class

A. Back Squat – 4×4

*same weight as 4×3 on 8/11

B. Heavy Jerk Dip Pause – 4×3

*hold for :03 at bottom of dip

C. Push Press – heavy 5

*heavier than 8/11

D. GHD Plank Holds – collect 2:00

Endurance Class

Running Lightly

+

2 x 200m, rest 1:30

2 x 300m, rest 1:45

2 x 200m, rest 1:30