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5 overhead squats
then, 2min to complete:
20 cal rowing
max rep wallball (20/14)
Did you see someone make a break through, do something great, or something nice? Here’s your chance to give them the credit they deserve, it’s shout-out Friday!
What exactly is a shout-out? See below.
shout-out (n.) Slang. A public expression of thanks or gratitude. A kind mention of a homey.
Here are a few of my own:
“I’d like to give a shout-out to Stacey Root for completing the Open as a brand new athlete to CrossFit!”
“I’d like to give a shout-out to Jenn for her first ever handstand pushups!”
“I’d like to give a shout-out to Gus for going after the heavy deadlifts in 16.4!”
“I’d like to give a shout-out to Kreighton for attacking 16.5 Rx and finishing!”
Post your shout-outs to comments.
Shout out to Elizabeth Elton for her inspirational bar muscle up attempts, for pretty much lifting more than her body weight each week, and just rocking the open. This teen is no slacker!
Shout Out to ALL my 8:30 buddies who push me harder than I would push myself! Lisa Barnes just today, for telling me to do C2B with 2 bands instead of 3.
I have several SO’s to dole out:
– Everyone who came out and showed up for the Open this year;
– Shane et al. for making the Open at Roots something special to come out for in the first place;
– 5:30 a.m. class and coaches, who are there every day — actually, night — in all weather;
– The Girls of 5:30 a.m. in particular, who gave me a truckload of sugar (and a callus shaver, and a t-shirt!) for my birthday last week, inspire me every single day, make me laugh, and, apparently, have accepted me as one of their own. I love you guys. Girls. Ladies. Women. Whatever. Badasses.
SO to Noelle. She works very late, gets up early and takes the bus to women only program. proud Mom
Shout out to the Roots community!
You show up often, prioritize health and wellness and set a positive example. You cheer and support and fist bump and smile and laugh and then you pitch in to clean up the shop. To the person, as far as I can tell, this is the place to be.
Shoutout to 6:30am classes. I started joining you a few weeks ago and it has been a blasty blast.
Shoutout to my open judges! Lisa, Googs, Fletch, Sean & Nick!
SO to all the Oly Clubbers doing the Meet (some for the first time!) next Saturday!!