GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External oblique opener variation: leg raises
5 T – spine opener
5 Tempo goblet squat
+Trainer- led bar path drills
BARBELL CYCLING
Every 2 minutes for 14 minutes
1 Thruster + 1 push press + 1 push jerk + 1 split jerk
PULLING, PRESSING & OVERHEAD STABILITY STRENGTH
3 sets of:
8 Alternate Steps reverse overhead lunge barbell
10 Alternate dumbbell bench press
10 Banded pull downs
MIDLINE
3 sets of:
1:00 Sandbag hold (heavy)
:30 Hollow hold
:30 Plank
Member Spotlight – Randall Patterson
What a gift it was to get Randall as a member at our gym. He came in as a seasoned athlete who did CrossFit for a few years in Ft. Lauderdale before his job brought him to Vero. Right out of the gate, he’s been extremely friendly and is one of those people who can fill a room with a good
vibe. When he’s not traveling for work, he’s dedicated to the gym and always brings a ton of intensity to his workouts. Outgoing, intelligent and interesting…more on Randall below:
Occupation: Industrial Automation & Controls Specialist/Owner’s Representative for FPL.
Family: Wife, Maureen Hannon. Also have 2 Golden Retrievers.
What’s your go-to workout music?: Anything upbeat, but Rage Against the Machine really motivates me.
Favorite CrossFit movement or workout: It’s the variety and constant challenge that Crossfit offers that I love the most. Clean & Jerk and Hero Workouts (Murph!) are the most fun.
What would you eat for your final meal?: Grilled Berkshire pork chops, fresh corn on the cob, garlic mashed potatoes a salad and an old vine Zin. And for dessert; home made pear pie with Inniskillen Ice Wine.
Hobbies: Acoustic guitar, SCUBA diving & Crossfit.
Little Known Fact: I was in the Navy on submarines as a Reactor Operator and Navy Diver. Also, my wife and I have moved 17 times in 25 years.
Ragnar Results
“Faster than a Prom Date,” the Ragnar Relay team made up of some of our members (Vinny, Flynn, Chelsea, Carlo, Randy, Alyssa, Jason, Kim, Molly and Chuck), completed the grueling race in 6th overall and 3rd Mixed!
