“Open 16.4 Scaled”
AMRAP 13 Minutes
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Today we’re going to focus on Coach Frank, but we’ll let slip a few more details about the class. Initially, due to equipment restraints, the Oly class will be on Tuesday and Thursday at 5:30PM. As the class grows and as soon as we can invest in more equipment, the time/days will expand so that those of you who can’t get to the gym by 5:30 PM will be able to participate as well. Oly class will be available as both a separate individual membership (good solely for Oly class on Tu/Thu and the 10-12 Open Gym on Sunday) and as an add-on to a CrossFit/F.I.T. membership. The Oly-only membership will cost $100/month and the Oly add-on will be $30/month. Talk to Brian or Barb when you’re ready to sign up or let us know if you have any questions.
Now, without any further ado, here’s Frank in Frank’s own words:
I started CrossFitting back in 2007 with a group of friends in a garage and I was pretty much hooked from day one. In 2010, I began coaching CrossFit. That opened me up to a world of meeting amazing people and finding something I truly enjoy: helping people. Over the years of coaching, I have seen CrossFit grow to include endurance, gymnastics, and Olympic Weightlifting and with that came experts in each field. I have been lucky enough to train under some of the best and most respected coaches in their fields. Being able to take their teachings and incorporate them into a program and then watch people excel and achieve amazing goals has been extremely gratifying. I have coached athletes through multiple olympic lifting meets throughout Connecticut and nothing compares to watching my athletes succeed.
I began coaching and programming an Olympic Weightlifting program several years ago. I find great enjoyment in watching someone who is new to Oly quickly become proficient. We focus on two main lifts, therefore the gains made in form, strength, flexibility and stability happen very quickly, but to become truly great at these lifts it takes a lifetime. In Oly, everyone in the class is fighting the same battle and the feeling of a team, or family or “brother/sister-in-arm” is so prevalent that when one of us makes a PR it feels like ALL of us made that PR and that this what I love about coaching Olympic Lifting.
CrossFit Level 1 Trainer
CrossFit Olympic Weightlifting
CrossFit Movement and Mobility
USAW Sport Performance Level 1 Coach
Precision Nutrition Certified Level 1 Coach