” Buchanan “

Thank you to everyone that encouraged and thanked me for completing the CrossFit Level 3 ! It has been a goal of mine for 2018 and I passed on the first try. whew. The test is very thorough ( 4 hours ) from watching videos of bad form , programming practices, nutrition, science and anatomy , business and law, injuries and scaling ;  it covers just about everything that goes into CrossFit and fitness in general. I say all this to say thank you, it is because of my hours of coaching that I was able to learn all this from a hands on experience and not from a book experience. You can read about kipping pull ups and sweat angels all day long, but you never know what getting that first one feels like till you get it in real life. And coaching my community has taught me that real life application is something special , just as special if not more than what I have taught you.

WOD 4 . 9 . 18 

A. Pause Front Squats 7 x 2

With a 3 full second pause in the bottom.



” Buchanan ” 

21 – 15 – 9 

Front squat 115 / 75 Scale : 65/45

Burpee Pull ups Scale : burpees to target

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