140521

1. 21-15-9:
Dead lifts M:225 F:155
400m run
2.    Snatch
A.    work up to a heavy Muscle Snatch
B.    work up to a heavy Snatch Balance
C.    work up to a heavy Snatch
3.    Clean Complex work up to a heavy set of: Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

CFNFC Fact: Coach Michael's Level 1 class had quite a few CrossFit superstars before they were famous. See if you can find them all!

 Instructors: Pat Sherwood, Dave Castro, Nicole Carroll, EC Synkowski, Freddie Camacho, Dr. Mike and Lisa Ray, Adrian Bozman, Intern Brian Chontosh (Navy Cross), Tony Budding, Classmates: Kristin Clever (Coach Michael's FGB partner, that he beat BTW), Jessie Ward, Jason MacDonald (MMA and Gym Jones Coach), John Welbourn (CrossFit Football, NFL), Max Mormont (Masters Olympic Weightlifting)  Video of the instructor FGB during the cert is  here . At 3:50 of the video coach is seen swilling a beer in the background.

Instructors: Pat Sherwood, Dave Castro, Nicole Carroll, EC Synkowski, Freddie Camacho, Dr. Mike and Lisa Ray, Adrian Bozman, Intern Brian Chontosh (Navy Cross), Tony Budding,
Classmates: Kristin Clever (Coach Michael's FGB partner, that he beat BTW), Jessie Ward, Jason MacDonald (MMA and Gym Jones Coach), John Welbourn (CrossFit Football, NFL), Max Mormont (Masters Olympic Weightlifting)

Video of the instructor FGB during the cert is here. At 3:50 of the video coach is seen swilling a beer in the background.

Michael Reynolds

CrossFit Level 1 Coach