Reminder for everyone at Redline and your immediate family. We will be hosting renown tactical expert, marksman and lecturer Chris Costa this Friday after noon for a Situational Awareness lecture and Q&A. Chris will be speaking from 4 until 6 and there will plenty of time for discussion and Q&A. This is a very unique opportunity to listen to and learn from one of the best minds in the field. With Chris’ class taking place on Friday, our regularly scheduled Friday Night Lights for 15.2 will take place on Saturday at 3pm and will follow the same format as last Friday.
Next I want to congratulate each of you who gave your absolute best effort during last Friday’s opening workout for the CrossFit Games Opens. I saw some incredible performances, got some amazing feedback and saw our community and family grow before my eyes. It’s during competition, when you are most vulnerable, that you learn the most, grow the most and rise to the occasion. I am so encouraged by your performances on 15.1 that waiting for 15.2 and the rest of the Opens will be tough for me. During the week, please thank all of our amazing Coaches who have been there to make sure you’re movements, pacing and approach to these workouts are the set that they can be.
I also want to extend a very special thank you to our member Will Thomas who brought in Tavorris Pray and his staff from Pray Productions and produced this incredible one of a kind video during our !5.1 Friday Night Lights. This video simply but boldly embodies what I feel CrossFit Redline is all about. If you have not already done so, please share this video with your friends, family, coworkers and share it through social media as well.
A: Back Squat @ 20X0; 3-4 reps; rest 2 minutes X 3 sets. Speed focus @60-70%.
B: EMOM for 10 minutes:
Odd- 12 Wall Balls
Even- 7 Burpees
C: Row Sprint 30 seconds @ 100%; rest walk 1 minute X 5