Friday Jan 17, 2020
STEAD
Strength
40min AMRAP
Rx
35/25 Cal Row (or Bike)
10 Ring Rows
10 Burpee Box Jump Overs 24/20
Rx+
35/25 Cal Row (or Bike)
2 Rope Climbs
10 Burpee Box Jumps 30/24
Coaches Notes
Today’s WOD is all about Stead! Ryan Keirstead that is. Ryan is CFCBs MOTM from October and he LOVES rope climbs, rowing and .... burpee box jumps. Have fun!!
OCTOBER MEMBER OF THE MONTH
RYAN KEIRSTEAD
CFCB: HOW LONG HAVE YOU BEEN DOING CROSSFIT AND WHEN DID YOU JOIN US AT CFCB?
Ryan: My foundies class started in July 2016 and CFCB has been my only CrossFit experience. A shout out to my lovely wife, Jana, and my bud, RSJ, for sticking it out with me.
CFCB: WHY IS CROSSFIT IMPORTANT TO YOU AND WHAT KEEPS YOU COMING TO THE GYM?
Ryan: While CrossFit started as an intriguing way to get in shape, it quickly morphed into an activity to share with Jana and has become a sanctuary away from the real world. For that one hour (or maybe two), emails don't matter and life's laundry list of to-do's disappears.
CFCB: WHAT SORT OF WORKOUT GETS YOU REALLY EXCITED??
Ryan: Rope climbs. Nothing beats hanging from the rafters like my five-year-old self. Put them in a 40 AMRAP and I'm in my element.
CFCB: WHAT SORT OF THINGS DO YOU LOVE DOING OUTSIDE OF THE GYM?
OCTOBER MEMBER OF THE MONTH
RYAN KEIRSTEAD
CFCB: HOW LONG HAVE YOU BEEN DOING CROSSFIT AND WHEN DID YOU JOIN US AT CFCB?
Ryan: My foundies class started in July 2016 and CFCB has been my only CrossFit experience. A shout out to my lovely wife, Jana, and my bud, RSJ, for sticking it out with me.
CFCB: WHY IS CROSSFIT IMPORTANT TO YOU AND WHAT KEEPS YOU COMING TO THE GYM?
Ryan: While CrossFit started as an intriguing way to get in shape, it quickly morphed into an activity to share with Jana and has become a sanctuary away from the real world. For that one hour (or maybe two), emails don't matter and life's laundry list of to-do's disappears.
CFCB: WHAT SORT OF WORKOUT GETS YOU REALLY EXCITED??
Ryan: Rope climbs. Nothing beats hanging from the rafters like my five-year-old self. Put them in a 40 AMRAP and I'm in my element.
CFCB: WHAT SORT OF THINGS DO YOU LOVE DOING OUTSIDE OF THE GYM?
Ryan: Our baby girl, Evie, turns one this month and coupled with her canine sidekick, Duke, we have our hands full. I also love to travel and have plans to sneak away to a few sites in the next year: Costa Rica, South America and SoCal.
– Eric Barber
