Tuesday 6.18


A.

Back Squat

1x10 @ 55%

2x10 @ 62%


B.

3 rounds for reps:

Min 1: Russian KB Swings (70/53)

Min 2: Box Jumps (24”/20”)

Min 3: Air Squats

Min 4: Cal Row or Bike

Min 5: Rest




Ken Figueras Age 42


Years doing CrossFit? 1


Children: 1 girl. 8 years old.


How has CrossFit made you a better dad?

“I want to set a good example for my daughter. By going to crossfit consistently, I’m hoping she sees that dedication and hard work and are essential in our lives and she adopts the same mentality.”


Fun Fact?

I run a lot of spartan races (hence the reason why all my workout clothes have the spartan logo). Much like CrossFit, I basically pay to torture myself.

Monday 6.17


A.

4 Sets:

Strict Press x 5 reps @ 70-75%

Supine Ring Row x 8-10 reps


B.

In 3 mins:

10 S2OH

50 Double-unders

In time remaining:

ME: Muscle-ups

Rest 2 mins


*Repeat for 4 rounds*


D1: 135/95

D2: 95/65 — ME: Pull-ups

D3: 75/55 — ME: Assisted pull-ups




John Cogger Age 50


Years doing CrossFit? 9

Children: Isabelle (17), Ashley (15), & Easton (13)


How has CrossFit made you a better dad?

“It’s easy to tell your kids to push harder in sports, but when they can see you do it yourself they might listen a little more. Showing up and putting in the effort are two things you can always control. If my kids see me do that when I’m working out or playing hockey, it gives me credibility. Add in the fact that I get to work out with Monica (who the kids can also see working hard) and the Ocho keeps me coming back for more. Plus Zumba was just too hard.”


Fun Fact?

I used to play competitive tennis and played at the D1 level in college.


John (and his wife, Monica) are both OG members since before day #1. 💪🏼

Friday 6.14


A.

DeadLift 3x10 @ 60%


B.

“Helen”

3RFT:

Run 400 meters

21 Kettlebell swings (53/35)

12 Pull-ups




Payton Moyer Age 40


Years doing Crossfit? 8


Children:


Chandler (9), Breckin (9), Ryden (6)


How has Crossfit made you a better dad?


“Crossfit is a lifestyle for the Moyer house #5am. Having the kids see us committing to long-term fitness, gaining lifelong friends, and having fun while doing it is what it’s all about! Of course I would be remiss if I left out the accountability and self-awareness that Crossfit teaches. #CaptainNoRep”



Fun Fact?


In a past life I had 6 piercings

Thursday 6.13


A.

Build to a 1RM thruster…from the floor.


B.

Complete 5-4-3-2-1 rounds of “macho man”. Rest 1 minute after each round.


“Macho man”

3 Power cleans (135/95)

3 Front squats

3 Jerks


D2: Scale load as necessary.



Ian Thompson Age 31


Children: Gavin (2) and Luke (5 weeks)


How has CrossFit made you a better dad?

“Doing CrossFit gives me the energy to keep up with my boys and set a good example to prioritize a healthy lifestyle”.


Fun Fact?

I love country music and used to be avid line dancer 🤠

Wednesday 6.12


For time:

50 *Unbroken double unders

200 meter single-arm farmer carry (70/50) RIGHT

25 GHD sit-ups

200 meter single-arm farmer carry LEFT


75 *Unbroken double unders

200 meter single-arm farmer carry RIGHT

25 GHD sit-ups

200 meter single-arm farmer carry LEFT


100 *Unbroken double unders

200 meter single-arm farmer carry RIGHT

25 GHD sit-ups

200 meter single-arm farmer carry LEFT



❗️*Perform 1 gymnastic movement each time you break double-unders in A, B, -C order.


Example:

I complete 26 double-unders before breaking, I perform 1 muscle-up and pick up where I left off on double-unders. I get to 59 double-unders and perform 2 HSPU’s before continuing.


A. 1 muscle-up or 2 burpee T2B

B. 3 HSPU (Strict)

C. 25’ Handstand walk or 50’ bear crawl

D. 4 Burpees

E. 2 Wall walk



Years doing CrossFit? 2.5

Children:

Patrick 14 & Hannah 12


How has CrossFit made you a better dad?

“CrossFit, like parenting, is humbling. You think you are doing it correctly, but there is always room for improvement and the learning never ends. I believe I’m a better dad because CrossFit shows my kids the benefits of a healthy lifestyle and how a strong community can create strong people. I also love seeing my boy in the teen class and watching his confidence grow daily.“


Fun Fact?

I moonlight periodically as “Neighbor Gary” on the John and Tammy morning show on KSON and I don’t really enjoy county music. 😂