Monday’s WOD – October 22, 2018

Strength

On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Conditioning

Lurong Benchmark WOD

ALPHA
9:00 AMRAP
100 DUs
30 KB SDLHP (53/35)
30 Burpees over the KB
30 Wall Balls (20/14)
30 Chest to Bar Pull-ups

BRAVO
9:00 AMRAP
200 SUs
30 KB SDLHP (35/26)
30 Burpees over the KB
30 Wall Balls (14/10)
30 Jumping C2B

CHARLIE
9:00 AMRAP
200 SUs
30 KB SDLHP (26/20)
30 Burpees over the KB
30 Wall Balls (10/8)
30 Jumping Pull-ups

I joined CrossFit Iron Refined a couple of months ago after my best friend recommended it. I also had lost my “drive” to hit up the regular gym. I was tired of the elliptical machine and treadmill. However, I have always loved to lift weights, run, swim, bike, and stay in shape. But I needed a change! I had no idea what a wonderful change this would provide!
Not only are the coaches amazing but the community of people I have met are so wonderful and encouraging. The workouts are always different and challenging. They are a mixture of high intensity cardio and weights which is right up my alley!

The coaches do a fantastic job of scaling back the movements to fit your fitness and comfort level and I have not once been made to feel uncomfortable by any other member of the gym. (Which sometimes can happen in regular gyms with a bunch of meatheads walking around). In fact it’s the exact opposite. Cheering and encouragement ALL of the time.
What really sealed the deal for me was this evening when I began packing for a spring break trip to Phoenix and realized that pairs of shorts and capris that hadn’t fit me since before my 4 year old was born fit me perfectly. I literally burst into tears. Happy tears of course!

Not only am I feeling physically stronger on the outside but I am beginning to feel stronger on the inside, which is the most important thing of all. Needless to say I feel like I have finally found my “thing” and I’m never turning back!

Thea Paxton

See All

Strength

Conditioning

Testimonials

Thea Paxton