Kind, considerate, hard-working, dedicated, loyal, consistent, inclusive, funny and the list goes on and on with every positive adjective you could think of when it comes to the Thomas's.  Mere has been coming to Commence since the beginning and that eventually wore on Brook enough that he broke-down and gave it a try too...and hasn't looked back since.  We love you guys and your beautiful family. . @merthomas1020 "I enjoy CrossFit because it’s challenging and there are always different moves to improve upon. I started running more the past couple of years and CrossFit has been great for my core and leg strength. When I first started going to Commence in Jan. of 2013, I immediately felt at home. All of the owners have been welcoming. I’ve always felt comfortable bringing Adelaide here and now Antonia. I like that the girls see us exercising and living a healthy lifestyle. My favorite moves are back squats and box jumps. My favorite WODs are the ones that include running, lifting and a gymnastics move." . @brookthomas1020 "I never thought I’d be a “Crossfitter”. I’ve never cared for sports and I hated exercise. But mid-life health issues, an amazing and inspiring wife as well as a desire to enjoy a longer, healthier life with my daughters pushed me into Commence more than three years ago. The coaches were amazing and the other Commencers were so welcoming – I was hooked. We’ve changed our entire daily routines around making time for each of us to hit the gym. Over the years I’ve accomplished goals I never knew I could accomplish and I’m healthier/happier now than I’ve ever been. I know it sounds cliché – but it’s true. My favorite moves all involve lifting weight." . And if that's not enough here's a little #mondaymotivation Meredith also runs with the Mustache Running Club. She is training hard to run the Pumpkin Holler 50k (31 miles!) in late October – that’s just 6 months after having her 2nd baby!. . #crossfitmotivation #SweetAdelaide #LittleAntonia #crossfit #crossfitfamily #crossfitlove #crossfitcommunity #fitfam #crossfitaddict #crossfitcommence

A post shared by Crossfit Commence (@crossfit_commence) on

DELOAD WEEK

 

MetCon

“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (155/80)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rx+: 95/65, 135/95, 155/105
Fitness: 75/55, 95/65, 115/80

 

Share This