Dress for the Outside - Friday, March 21st, 2025

Dress for the Outside

If you’re planning to attend the Saturday Partner “team” WOD this week, we need you to dress for the weather outside.

We will be doing a WOD in honour of McCoy Turner who was a CrossFit L4 Seminar Staff and FlowMaster for CrossFit HQ, this WOD will consist of you being outside for 400m as a team. If you can not run, you will be walking outside with your team, this is whole WOD was designed by the seminar staff who were part of McCoy’s team, we’ll explain the full WOD on Saturday morning, but you will be sticking together as a team. We’ve given you a heads up to come prepared.

We wrote a post somewhat explaining why we were doing this workout earlier this week. Dave Castro also spoke of McCoy in his week in review, if you scroll across to the 20:30min mark of the follow video. you can watch Dave explain a little.

As CrossFitters this is how we honour the fallen. Whether we personally knew McCoy or not, he was one of us, and as mentioned the other day, had taught thousands to coach.

*If it’s not safe to run outside because of icy conditions, we will of course adjust.

Friday, March 21st, 2025

Focus:

Back Squat
4 - 4 - 4 - 4 - 4

WOD:

15 - 12 - 9
Front Squats 95/65
Pull Ups

Rest 2 mins

9 - 6 - 3
Front Squats 135/95
C2B

Check back each night at 8pm for the next days WOD .
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