Welcome to the Team

In case you didn’t know, Marianoel, the morning deadlift rockstar, is starting the coaching process here at CrossFit Merge.  She’ll be assistant coaching during the group classes as well as snapping some photos of all your badass CrossFit accomplishments for you to show off to your friends.  

She’s going to be a great addition to the CrossFit Merge team and is eager to learn, so be sure to ask her a lot of questions when you see her.  

A good question to ask her is how she got so strong.

Monday’s Skills:

Glute Ham Developer Intro

Hip extension and sit-up practice

Beginner Class Skill

Overhead Squat

3 – 3 – 3 – 3 (go up in weight each set)

Workout of the Day (WOD):

7 minute AMRAP (as many rounds as possible) of:

7 push-ups

7 overhead squats (95#/63# for women)

Rest 2 minutes

7 minute AMRAP of:

7 ground to overhead anyhow (95#/63#)

7 toes to bar

Beginner WOD:

12 minute AMRAP of:

5 push-ups

10 overhead squats

45 single-unders

Post rounds to comments

Dan and Stephanie with the king of all squats, the overhead squat.

If you think crunches make your abs strong, try some squats instead.

Nice work from Kendra and Brian in the 6:30pm class.

Stephanie is taking our coaching advice and logging her workouts.  Trust us, it will make you better.

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2 responses to “Welcome to the Team

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