08.21.18

CrossFit Ecstatic – CrossFit


Notes


Main effort to take place on a single piece – the 2K Row.

A classical benchmark in CrossFit, our 2K row will provide us pacings to work with for months to come. What’s far more important than PR’ing or 2K row time today is finding an accurate baseline of where we currently are on the erg. Stimulus notes below.

Warm-up


ACTIVATION

1:45 Light Row, :15 Moderate Row
5 Spidermans, each leg
1:15s Light Row, :15 Moderate/Fast Row
5 Walkouts
:45s Moderate Row, :15s Fast Row

2 Rounds:
12 Superman Rocks
12 AbMat Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks

Refer to the 2K primer as our following warm-up in the part below.

Conditioning


That is the aim of the intervals listed in that section, with our aim here being, let’s warm to our estimated 2K pace. To start, if this is our first attempt at a 2K row, it is worth writing that there isn’t an exact science to find your perfect pace. It will be an approximation, and that’s expected. This will be your baseline to build upon in future months.

For reference, Concept 2 publishes a pacing chart, linked http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

20s Light Row + 10s @ 2K Pace + 6 Seconds

20s Light Row + 10s @ 2K Pace + 3 Seconds

20s Light Row + 10s @ 2K Pace

20s Light Row + 10s @ 2K Pace – 5 Seconds

Our intention here is to one, prime the energy systems to perform, and two, afford the athlete the ability to find and feel the paces above. In the notes below, we will talk through how to give your best in pacing the 2K row. After completing the pre-race warmup, allow for 3-4 minutes of recovery before beginning.

2k Row (Time)


Max Effort 2k Row
Our strategy today on the 2K Row…
Sprint Start (15 Strokes) – 2K Pace minus 3-6 seconds
Confidence in the Middle – 2K Pace
Sprint Finish (300m) – Final Finish

Strategy


Here’s the deal with the 2K row today.
We all want to PR.
But our aim for today needs to be something related, but different – to do our best.

Historically, a 2K row has turned stomach’s over, and created nervousness unlike any other workout we do. And it should. When done right, it is one of the most challenging tests we could complete. It’s that… “elegant”. The truth of the matter however is that we can’t control if we can PR today. What we can control is our mental preparation, our race strategy, and our mindset during the race. If we fully give it everything we have, the timer will stop when the meters reach zero. When one thinks they have “done their 2K for the last time”, it is surrendering to the thought of “I’ve gave my best effort”. That is something that we need to continually define, even if it means we don’t PR today.

There is one certainty in this entire piece… nothing will get us fitter, today, than giving our best effort here and now. Regardless of what that turns out to be. Let’s get fitter.

Sprint Start:
Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible. We can accomplish this with a “sprint start”. In the sprint start, we modify our stroke technically for the first pulls in order to expedite the acceleration of the fan.
1st Pull – Full, powerful, stroke.
2nd Pull – Just arms
3rd Pull – Quarter slide + arms
4th Pull – Half slide + arms
5th Pull – Full stroke

This is worth practicing, and can bring the fan to target paces considerably (seconds) faster than a slower start. Following these five strokes, the fan will be likely far lower than race pace. And this is what we want. In the next 10 strokes (to take us to 15 strokes), we are to gradually begin to settle in, steadily allowing the pace to lower to our race pace.

Strategy


Confidence in the Middle
The middle ~1K meters in the workout is the challenge. Much like many AMRAP’s, it is those who can hold the pace in the center of the workout that tend to finish with the best scores… even if they have an explosive sprint to the finish. 2K times are determined by your fastest average speed, and this is where the challenge will test us

Having confidence in the middle is a mental mindset we are going to take tomorrow. At the ~500 meter mark, maybe a bit further, this is where the thoughts of doubt may creep into our minds. “Maybe I came out too hard.” “Today just might not be my day.” “I’m already breathing this heavy and I still have 1.5k to go…”

It is good to recognize that this is a natural process to comes to many athletes. Those who are able to replace those with confidence in their abilities and plan will finish with their best score. Here’s the thing – your mind will tell you that we’re in a bad place, only ~500m in and breathing hard, as it’s only going to “get worse”. The truth of it however is that it’s not – we are looking to hold this moderate pace for the middle portion. We may become more uncomfortable, but we can deal with that. We can still do it. This confidence in the middle, confidence in your ability and mind, is what determines the race.

Sprint Finish
At the 300 meter mark, we want to start opening up our pace. We aren’t sprinting here just yet – but we are looking to lengthen out with slightly more powerful strokes. Potentially dropping 1-2 seconds off the /500m pace. At the 200 meter mark, this is it. We are about 20 strokes remaining, and we want to start our final acceleration. By the time we hit 100 meters, we want to be at full tilt. Whatever is left. It’s acceptable here to shorten the slide stroke if it allows for additional power. Whatever we need to do to come home with our strongest effort.

ODD-OBJECT CONDITIONING

Metcon (No Measure)


3 Rounds:
5:00 Recovery Bike
200 Meter Sled Drag

A recovery effort, with 3 x 200m sled drags. This is not for score, but placed as a chance to both work in a recovery bike and an opportunity to incorporate the sled into today’s training. Fully recognizing that we are intending to give the 2K our full effort for the day, this finisher is intended to be completed at a conversational pace. Purposely control the intensity to the lower end.

In terms of loading the sled, it will be naturally impossible to offer a Rx loading given the varying sled and surface types. Let’s aim to choose a sled weight that we are walking the full 200 meters without a required break. A challenging pull, but one that we are very confident we could complete 400 meters unbroken. Free to build across the three rounds.

08.20.18

CrossFit Ecstatic – CrossFit


Notes


Day of 1 “Barbell Ninja”
Monday, Aug 20 – Saturday, Oct 27
10 Weeks

“The Olympic snatch is gymnastics with a barbell”
Technique = Strength
There is a common misnomer about strength in Olympic Lifting. That we need more strength lift more weight. Although this is absolutely true in some regard – the pull off the ground or standing up a squat, the vast majority of athletes have the strength they need to set a personal best. Instead, what truly tips the needle, is their positioning and technique.

When an athlete improves his or her position and technique on the barbell, they are able to move more loading or find more repetitions inside of a workout. And by moving more load (enabled by technique), they in turn, become stronger.

The focus of our next cycle, “Barbell Ninja” is to improve our understanding of the lifts, building a technical base to work with for the remainder of the season. Our goal – Virtuosity. Do the common, uncommonly well. In these next nine weeks, we seek brilliance in the basics, setting the Olympic foundation for our 2019 season.

Notes


We will get stronger inside this cycle. However, is it worth writing that this is actually not the primary goal – moving better is. This is the personal best we are looking for.

This cycle will be broken into (2) Phases:
Weeks 1-5 – Focus on positions + pulling strength.
Week 6 – Deload.
Weeks 7-10 – Percentage lifting, building in intensity.

The first five weeks are aimed to dial in our movement. Positional drills, pauses, and focused practice will set the foundation for the second half of the cycle. Following the deload, the final four weeks will be developing confidence in our technique as the lifts become heavier in percentage, leading to heavy single attempts at Week 10.

We will be on the Olympic barbell three days per week. Despite the increase in time on the lifts, there is a very specific theme that holds true: it’s all about technique. These sessions will not be designed to break our bodies down through high percentage lifts, but rather to build them up through routine skill and practice repetitions at controlled percentages.

With that said, we as well will be keeping the bigger picture in mind throughout this training cycle. Inside of our routine Olympic work throughout the week, we will be integrating in strict gymnastics. Steadily building our capacities here through controlled volume (and almost always strict), this will pave the road for what is to come as our next cycle in November – “Gymnasty”.

Time to go full ninja. #Team

Warm-up


ACTIVATION

Alternating EMOM x 8 (2 Rounds)
Minute 1 – 15/12 Calorie Row
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 15 Russian Kettlebell Swings (53/35)
Minute 4 – 15 AbMat Sit-Ups

3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Snatch Grip Presses (behind the neck)
5 Stiff Legged Deadlifts (Snatch grip)
5 Overhead Squats

Strength

Snatch


2 Snatches @ 50% of 1-Rep Snatch

2 Snatches @ 55% of 1-Rep Snatch

2 Snatches @ 60% of 1-Rep Snatch

1 Snatch @ 65% of 1-Rep Snatch

1 Snatch @ 70% of 1-Rep Snatch

Following our lift at 70%, take the next 7:00-10:00 to build to our heavy single for the day.

Metcon (No Measure)


TEMPO SNATCH DEADLIFT

On the 2:00 x 5 Sets:
1 Tempo Snatch Deadlift

This specific tempo will be repeated in the immediate weeks to come, focusing on our positions throughout the lift. This single lift is intended to be a full 20 second process, and it’s benefits lie in the time under tension. If we move through the lift quickly, we are not able to train and hone these specific muscle groups and barbell positions.

The full repetition:
5 seconds to move from floor to knee, 5 seconds to move from knee to full stand.
5 seconds to move from standing to knee-level, and finally five seconds to move from knee level to floor.

OT2:00 x 5:
1 Tempo Snatch Deadlift @ 60% of 1-Rep Snatch

Back Squat


Over the course of the upcoming weeks, we will also be building in this specific 10-8-6-4-2 progression. Squatting will be a routine staple for us in “Barbell Ninja”, seen twice a week.

All sets are to be completed “On the 3:00”:

On the 0:00… 10 Reps @ 65% of Back Squat

On the 3:00… 8 Reps @ 70% of Back Squat

On the 6:00… 6 Reps @ 75% of Back Squat

On the 9:00… 4 Reps @ 80% of Back Squat

On the 12:00… 2 Reps @ 85% of Back Squat

Strict Gymnastics

Metcon (AMRAP – Reps)


STRICT GYMNASTICS

Despite the cycle’s main focus being on the development of our olympic lifts, routine exposure to gymnastic conditioning (mainly in the strict sense in this cycle), will prime us for our next, “Gymnasty”. We will see gymnastics programmed twice per week in “Barbell Ninja”, setting us up very nicely for what is to come later this year.

On the 2:00 x 5 Rounds (10:00 Total):
5 Strict CTB Pull-Ups
15 GHD Sit-Ups
Time Remaining: Max Strict Handstand Pushups

Score here is one number – total strict handstand pushups across all five rounds. Just to add some clarity, on the 0:00, 2:00, 4:00, 6:00 and 8:00, we’ll complete 5 strict CTB pull-ups and 15 GHD sit-ups. Any time remaining is dedicated towards accumulating strict handstand pushup repetitions. Post total below.

Modifications:
If we do not have strict CTB pull-ups, today is a great day to grab as small of a band as we need to complete what we estimate to be about 7-10 repetitions unbroken, when fresh. Although chin over is a great substitute here without a band, we are looking for that extra distance which often proves to be the most challenging for us. A theme in gymnastics moving forward for us will be to aim to modify the loading (which is our bodyweight), and preserve the range of motion – regardless of the movement.

Weighted Ab-mat Sit-ups

If are working towards our first handstand pushup, completing these as pike pushups are a great way to accomplish the same means – modifying bodyweight, but preserving range of motion.

08.18.18

CrossFit Ecstatic – Community WOD


Warm-up


(0:00-15:00)

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Rowing Biathlon
Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

Mobility


(15:00-18:00)

Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Chest Stretch – :45 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Teaching


(18:00-25:00)

Row
Seat Away From Feet
Very often in the catch position, the feet tend to “bounce” off or make contact with the heels. In this position, the shoulders are most likely dumping back too early resulting in a significant amount of lost tension and power. Leaving a gap between the front of the seat and the back of the heels will place athletes in a better position of power. This seat away from the feet position is established when athletes pick up the handle to begin rowing. When reaching for the handle, shoulders are in front of hips and there is about a one foot gap between the seat and the feet. Looking to get back to this position on every stroke.

Movement Prep
Establish Seat Position
:20 Seconds of Rowing

Burpees
Hand Position
Just like in the push-up, we want the hands far enough down on the body where athletes can maintain a vertical forearm. The front of the shoulder is taxed extra when the hands are high up on the body, adding fatigue for the double unders to follow.

Movement Prep
Establish Hand Position
3 Push-ups
3 Frog Hops
3 Burpees

Double Unders
Pogo Stick
A pogo stick is a fixed structure that is made to bounce straight up and down. We want to think of our bodies as pogo sticks. The bottom half of a pogo stick can’t bend forward or backwards. What happens in the lower body is one of the most important aspects of the double under. While is may be possible to complete some double unders by doing so, keeping the bound straight up and down will lead to better synchronization with the hands and create better habits in the long run.

Movement Substitutions
Single Unders

Movement Prep
:15 Seconds Single Unders
:15 Seconds Double Taps*
:15 Seconds Double Under Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.

Rehearsal


(25:00-30:00)

1 Round
:20 Second Calorie Row
:20 Second Burpees
:20 Second Double Unders

Conditioning

The Ghost (6 Rounds for reps)


6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in. If short on rowers, stagger heats by two minutes.

Strategy


Athletes will undoubtedly be able to perform the most repetitions out of all the movements on the double under station. That being said, we don’t want to game the workout by slowing dramatically on the row or burpees to get more double unders. The true test is to complete as many reps as possible at each station. This is one of the benefits of counting each stations reps separately. Athletes can compare and contrast each round, giving themselves a target to hit each time.

While we don’t want to game it, there is some strategy involved to get the most out of each movement. We can think of each movement as a 3-minute effort in itself. What pace would we be able to hold for three minutes on the rower, burpees, and rope? Thinking of these as one minute stations may mean that athletes come out hot in the first round, only to fall off big later on. Create the standard in the first round and aim to match or best those numbers in the rounds to come.

08.16.18

CrossFit Ecstatic – CrossFit


Warm-up


(0:00-8:00)

:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spidermans

Mobility


(8:00-10:00)

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Teaching


(10:00-20:00)
Rowing:
Flex & Elbows
On both the rower and the cleans, athletes are holding onto handles. There is always the temptation of an early arm bend, especially when the weight is relatively light. The handle has some tension, but not a lot, and the bag is about the same weight as an empty barbell. When the elbows bend, the power ends. Rather than pulling with the arms early on, we want athletes pressing hard with the legs and opening the hips first before the elbows bed. On both these movements, we can think about flexing the triceps to keep the elbows locked during the leg drive. Once the leg drive is complete, athletes can finish with the elbows back on the rower and elbows forward on the clean.

Row Movement Prep
:30 Seconds Easy Row

Power Clean Movement
3 Deadlifts
3 Jump Shrugs
3 Power Cleans

Perform with lighter weight, then workout weight.

AbMat Sit-ups & Back Rack Reverse Lunges
Head Up
In the finish position of the sit-up and with a barbell in the back rack, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground and step back into a lunge, reaching their head up towards the ceiling will bring their shoulders down and place their back into a more neutral position.

AbMat Sit-up Movement Prep
Establish Finish Position
5 AbMat Sit-ups

Back Rack Reverse Lunge Movement Prep
4 Alternating Bodyweight Reverse Lunges
4 Alternating Barbell Reverse Lunges

Rehearsal


(20:00-25:00)

1 Round
100 Meter Row
4 Power Cleans (75/55)
4 Back Rack Reverse Lunges (75/55)
4 AbMat Sit-ups

Conditioning

Shipwreck (Time)


5 Rounds For Time:
500 Meter Row
10 Power Cleans (75/55)
16 Back Racked Reverse Lunges, 8 each leg (75/55)
24 AbMat Sit-ups

08.14.18

CrossFit Ecstatic – CrossFit


Notes


Deload week.
Two parts today – building to a heavy set of three on the push press to start.
Being our deload week, we aren’t looking for a three-rep max, but a heavy and challenging triple.
Following, our conditioning for the day is a repeat from last December – “Sky Hook”.
A short three rounder, bringing intensity with a lightly loaded barbell for repetitions

Warm-up


ACTIVATION
15-12-9:
Calorie Bike or Row
GHD Sit-Ups/weighted abmat situpd
Pushups

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Hang Power Cleans
Empty Bar Front Squats

5 Push Presses (light) + 5 Walkouts
5 Push Presses (building) + 3 Walkouts
5 Push Presses (moderate) + 1 Walkout

Strength


5 Sets of 3 Repetitions
Intentions are to build to a heavy and challenging set of 3, but not an all-time 3RM. Recommended percentages below, with the final two sets by feel. All repetitions taken from the rack.

Push Press (5×3)


Set #1 – 70% of 1RM

Set #2 – 74% of 1RM

Set #3 – 78% of 1RM

Sets #4 + 5 – 80% – 90% of 1RM

Conditioning

Sky Hook (Time)


3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

We are looking for a true push press today – no redip beneath the bar.

Stimulus today calls for a loading that we are confident we could complete an entire round, all 20/20/20 with, unbroken. Strategy inside the workout may differ dramatically, but if it were 1 round for time, we could complete it unbroken.

This will become a grippy and shoulder demanding workout. Despite the front squats being a “squat”, given how we need to remain active in the front squat position, our shoulder capacity will be fatigued. Despite how we are able to jump into this workout with very large sets from the onset, we want to be smart in this first round.

Planning breaks strategically is a good place to start. We know that if we complete 20 hang power cleans unbroken and drop the bar, we need to then complete a 21st clean to set ourselves up for front squats. Take our break at 19. Then the 20th repetition, after our short break, allows us to move fluidly into the front squats. This is less of the case with the front squats, as it may be best for athlete’s to finish all 20 repetitions, and then drop to reset our grip for the overheads.

08.10.18

CrossFit Ecstatic – CrossFit


Notes


Grunt Work Week 8 of 8.
Final benchmark testing of the cycle, working in three to start our day:
Max Effort Strict Pull-Ups
7-Rep Deadlift
7-Rep Bench Press

Conditioning to follow, with a chance to hone our engine pacing in an AMRAP 20 comprised of simple, metabolic movements.

Warm-up


ACTIVATION

2 Rounds:
1:30 Light Row or Bike
3 Scap Retractions + 1-2 Strict Pull-Ups
5 Hand-Release Pushups
:30s Alternating Warrior Squats

2 Rounds:
12 Empty Barbell Deadlifts (6 Stiff-Legged, 6 Conventional)
15 weighted Abmat Sit-Ups
18 Banded Good Mornings

Steadily build through our three benchmark tests today.

Gymnastics Testing

Strict Pull-ups


One attempt for max strict repetitions. Athletes are allowed to hang at the bottom of the bar, with the set ending as soon as our feet touch the ground.

Strength


BENCH PRESS + DEADLIFT

7RM Bench Press
7RM Deadlift

Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb. Rest as needed between sets, with the intentions being that we are looking to find our 7RM for the day on both movements, in a total of no more than 22:00

Bench Press


Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Deadlift


Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today. Enter heaviest completed 7-Reps to wodify

Conditioning


Specific Primer for “Free Fall”
2 Rounds, climbing in intensity:
100 Meter Run
7 Calorie Row
7 KBS
7 Wallballs

Let round one being a feel-through pace, learning the transitions. Let round two be our “workout” pace, visualizing the speed we would apply to our 20 minute effort. After completing this second iteration, rest about 3:00, and begin.

Free Fall (AMRAP – Rounds and Reps)


AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14) *Females 9′ Target

A chance to work on our pacing efforts today.

Using the analogy of a 5K run, let’s visualize the first mile. Naturally, we feel the best during this first mile. We’re fully rested moving into it, and if we wanted to, we could make this our fastest mile of the race. It’s actually harder not to than to, given how good we feel moving into this race. Yet, we recognize that if we push this first mile or ~1/3 of the race too fast, we’ll slow significantly in the second and third miles. So we consciously hold ourselves back during the first mile so that we can keep the pace in miles two and three.

Let’s take that same approach here in our AMRAP 20. We are going to feel great on the first round, naturally, just like in the 5K analogy above. So as we would inside of a 5K effort, let’s check in for our “paces”. After each round, make a mental note, or even a quick physical note, of the time on the clock. Do the math later, and view the differences between our spits. How were our middle rounds? How did we fare with holding onto the pace we established in rounds 1 and 2? Where was our fastest round – and where was our slowest? All great information points to help steer us in the right direction on the next workout. Always learning, always adapting.

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1