Tuesday 11.23 : Happy Birthday Coach Lauren

It’s Coach Lauren’s birthday today (Tuesday). So you know that means it’s birthday WOD time!!

Stacey and I feel incredibly lucky to have had Lauren its us literally since 2 months after we opened our first location in 2013. She has grown from a CrossFit newbie to our amazing coach over the years and we are not only lucky but proud to have her with us.

If you see Lauren make sure you wish her a happy birthday! (And make her do her burpees).

Strength: Strict Press

WOD: “Lauren’s WOD”
4 Rounds
5 Hang Squat Clean 95/65
– Then 4 Rounds
10 Box Jumps 24/20
8 Thrusters

S: 65/45, 12 Push-ups, Step Ups
L1: 75/55, Scaled HSPU
Rx+: 115/75, 30/24

Extra Work
1. Bench Press

2. EMOM 12m
O: 10-15 Pull-ups
E: 2 Hang Power Snatch