May 6th, 2015


Tom shouting out his orders during Monday’s WOD 😉

 Along with his wife Lauren, Tom  has been a part of our CFK community for a few years now. Recently, Lauren and Tom welcomed a new addition to their Family with the birth of their beautiful Baby Girl, Senna who enjoys hanging out with Mom while she gets her wods in at the gym. Tom  started our CFK internship program 2 months ago helping out with our Group Fundamentals Program and now he’ll be assisting at Borden. Tom is a High School Teacher who has a lot of coaching experience outside of CF and he’s really eager to excited to share his passion for CrossFit with others. Welcome aboard Tom.


Bench press 2-3 reps, go every 2 min x 5 sets


EMOM x 5 – 5 tough Hang power snatch


12 min AMRAP

7 Burpees

Run 200 or Row 250

7 KBS @ 2/1.5

14 sit ups

Coaches Tips: bench press, power snatches and an AMRAP, could it get any better?!

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