CrossFit Trenches

636-344-0012 | 8674 Orf Rd | Lake St. Louis, MO 63367

Skip to content

CFT NEWS
Class Info & Sched
Meet the Coaches
Membership Information
WOD
Contact
FAQ
Nourish Nutrition Healthy Habits Challenge

09/27/2013

Main – CrossFit

View Public Whiteboard

Skill

Pistols 3 x 10 (each leg)

Metcon

Metcon (Time)

15-12-9-6-3 reps of:

Overhead squat (95/65)
Ring dips

Share this:

Twitter
Facebook
You Tube

This entry was posted in Uncategorized on September 27, 2013 by cft123.

Post navigation

← 09/26/2013 09/28/2013 →

Leave a Reply Cancel reply

crossfit_trenches

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #overheadsquat #ohs #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #handstandpushups #hspu #gymnastics

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #slamball

Memorial WOD: “John Lewis” For Time 2 Rounds o

Memorial WOD: “John Lewis”
For Time
2 Rounds of:
21 Push-Ups
40 Sit-Ups

Directly into:
80 Single-Arm Overhead Walking Lunges (50/35 lb)

Then, 7 Rounds of:
17 Air Squats
20 Double-Unders
Finally:
80 Weighted Box Step-Ups (50/35 lb, 24/20 in) – DB can be held in front rack, side, front, etc.

With a running clock, as fast as possible perform the prescribed work starting with the 2 rounds of Push-Ups and Sit-ups, then Overhead Walking Lunges, then 7 rounds of Air Squats and Double-Unders, and finally Weighted Box Step-Ups. Use a single Dumbbell for the Overhead Walking Lunges and Box Step-Ups (switch hands as needed).

Background: This memorial workout is dedicated to Congressman John Lewis, a member of the US House of Representatives and a Civil Rights activist, who died on July 17, 2020, from pancreatic cancer.

Born on February 21, 1940, Lewis was one of the "Big Six" leaders of groups who organized the 1963 March on Washington. He fulfilled many key roles in the civil rights movement and its actions to end legalized racial segregation in the United States.

In 1965, Lewis led the first of three Selma to Montgomery marches across the Edmund Pettus Bridge. In an incident that became known as Bloody Sunday, state troopers and police then attacked the marchers, including Lewis.

The workout was designed and submitted by Coach Antoine Butler @aebsr.

According to Coach Butler, the rep scheme signifies:
– 2-21-40 reps for Lewis’ birthday
– 80 Lunges for Route 80 where he helped lead 600 marchers to the Edmund Pettus Bridge. The march and their subsequent attack by Sheriffs was a turning point and led to the Voting Rights Act of 1965.
– 7-17-20 reps for the day when Lewis passed away
– 80 Box Step-Ups for the 80 years Lewis lived and a nod to his march

And a good day can be made a great day by coming t

And a good day can be made a great day by coming to Trenches! 😊😉🤓
#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #gymismytherapy #happyfriday

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #backsquat #squats #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #raisethebar #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #firstdayoffall 🍁 🍂

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #barbell

Interested in a personalized movement assessment?

Interested in a personalized movement assessment? Want to know more about how the way you move impacts potential injury and performance? Message Coach Julie @ursul1134 to schedule your 1:1 session today!

At Trenches, our coaches are lifelong learners. They strive to continuously gain more knowledge so they can better serve our athletes.

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchescoaches #crossfit #constantlyvaried #functionalmovements #alwayslearning #improvingforourathletes

Here’s our September Trenches Athlete Spotlight⠀
⠀
Kevin⠀
⠀
1. Tell us about yourself⠀
I grew up right here in St. Charles, MO and to answer the famous St. Louis question, I went to Francis Howell Central. While there I played football and ran track until my sophomore year. Junior year I took my talents to every party on this side of the river and got a sweet job at Sonic flipping burgers. So that was the end of my sports career.⠀
⠀
After Highschool I went straight into the construction industry for the company down the street from the gym, TJ Wies. I have been there now for 17 years and work as an estimator. ⠀
⠀
In December of last year I got married to the most beautiful girl in Missouri, Lindsay, who is a PE teacher in the Mehlville District. We currently live in St. Peters.⠀
⠀
2. What made you start CrossFit? What has motivated you to stick with it? I would always drive by the gym on my way to the office and see people climbing ropes and running with sandbags. It seemed like fun. I stick with it because it is a great way to start my day. I find it easy to get out of bed to do something I like doing rather than waking up and going straight to work.⠀
⠀
3. What were your thoughts after your first workout at Trenches? I thought I was going to pass out. I sat on the bench by the front door while everyone finished the WOD for the day. At some point while I was crying and seeing stars Berra came over to introduce himself. I could not wait for him to leave so I could book it to the car and lay down. That is exactly what I did. I even left before everyone else finished their WOD. I finally recovered a couple hours later and made it to the gym the next day where Tammy B. came over and said, “Kevin you came back”. I have been hooked ever since.⠀
⠀
4. What impact has CrossFit had in your life in and outside the gym? I loved the quote Julie U. had in her spotlight so I will steal it. I am fitter now at 35 than I was at 25. That makes life outside of the gym more enjoyable. I have so much more energy to enjoy life.⠀
⠀
5. What is your favorite movement and why? I love Saturday morning workouts. ➡️ Head over our Facebook page to finish this awesome post! ⬅️

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #concept2rower #rowingmachine #HAGW

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #backsquats #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #ropeclimb

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #deadlift #barbell

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #neverforget #rememberourheroes

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #missouri #trenchesathletes #crossfit #constantlyvaried #functionalmovements #tricepdips #parallettes #gymnastics

Load More... Follow on Instagram

Follow us on Twitter

Like us on Facebook

Like us on Facebook

safecss Powered by WordPress.com.