January 20, 2016

Congrats to Johnny

Congrats to Johnny Zambito, our newest certified USA Weightlifting Coach. His knowledge of lifting and CrossFit, coupled with his education in the Physical Therapy Assistant program at IRSC makes him a well-rounded coach (that plus his winning personality). PS: This week’s programming was also done by Johnny.

johnny jerk

Workout of the Day
:10 (heats of 7) 
For time:
21-15-9 reps of:
Thrusters 115/75
Calories ski erg
7 minute time cap

rest 10 minutes

For time:
21-15-9 reps of:
Toes to bar
Handstand push-ups
7 minute time cap

3 sets of –
10 back extensions with 3-second pause (at parallel to floor)
:30 hollow hold

Post your scores to the Whiteboard.


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