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Monday, June 19, 2017

2017 June 18
by bk
Meet our newest coach! Coach Alex Valenzuela is a firefighter for the United States Air Force. He has been involved in various sports growing up; such as football, physique bodybuilding, competitive swim, rugby and Brazilian jujitsu. He was first introduced to CrossFit in 2012 prior to joining the military and was astounded by the practical application and overall benefits that CrossFit had to offer. Coach Alex thrives off of teaching others the fundamentals of form and mobility and to help people generally move better with age. Coach Alex’s goals are to cultivate individuals into mentally and physically stronger athletes and to be an encouragement and inspiration to those around him.

Deadlift, 5 sets of 5 reps at 80%

then….

3 rounds for time:
Run 400m
30 slamball over shoulder (40lb/30lb)
15 toes-to-bar

Mobility/Accessory:
upward dog
bow and arrow
banded tricep pushdown, 3 sets of 15
butterflies, 3 sets of 15

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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6 Responses leave one →
  1. Justin F permalink
    June 19, 2017

    DL: 235#

    WOD: 16:25 Rx

  2. Shawan permalink
    June 19, 2017

    DL: 235#

    For Time: 12:50 (2 Rds) – A little green around the gills this morning

  3. Rueben permalink
    June 19, 2017

    DL: 235#
    WOD: 16:41 – 30#

  4. Blair permalink
    June 19, 2017

    DL: 95#
    WOD: 12:18
    Modified reps to 15/8, 30# slamball

  5. Luciana Marcial-Vincion permalink
    June 19, 2017

    DL: 145#
    WOD: 21:57 Rx

  6. khoung permalink
    June 19, 2017

    295

    14:20 Rx

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