May 26, 2016


Spotlight – JoEllen Metz

This blog post is dedicated to the 4-foot 10-inch Mighty Mouse, JoEllen. JoEllen celebrates her 1-year CrossFit anniversary this month and since the get-go, she has been dedicated and hard-working. She is always prepared, asks lots of questions and makes the most of her sessions. She’s appreciative of the coaching she receives and works to immediately apply the cues she receives. She’s friendly and jovial and has become a welcome addition to the 6 AM class.

Here’s more on this tough cookie…

Occupation: Co-owner of K & J Janitorial Services,Inc. We have serviced the Vero area since 1978.

Family: Husband Kim Metz of 42 years. We have four children, Jasen, Stefanie, Jonathan and Justin. Daughter-in-law  Alexia and son-in-law Eddie. We have two wonderful grandchildren, Callie and Kaeden, whom we absolutely adore.

Favorite CrossFit movement or workout: cleans, rope climbs and deadlifts

Favorite cheat meal: Homemade apple pie – even if I have to make it myself.

Hobbies : anything outside – taking the grandchildren to the beach, running, biking ,tennis

Little known fact about you: Since the early 90’s I have participated in a volunteer construction  program of Kingdom Halls of Jehovah’s Witnesses . Anything from laboring for block mason’s… roofing and anything in between. The past eight years I have been learning to speak Portuguese to share the message of the Bible to those that speak this language in our area.

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Workout of the Day
Each for time:
1k Meter Row
rest 4-5 minutes
1k Meter Row
rest 4-5 minutes
500 Meter Row
rest 3-4 minutes
500 Meter Row

Thoracic Mobility – three sets of:
10 each arm
Quadruped Reach & Rotate
Quadruped Rotation with Band Assist
Active Open Book

Post your scores to the Whiteboard.


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