231206

Good evening Root Down…

I hope everyone is well and warm. Very grateful thoughts…

Reminder: Fees for December are due this week. Thank you!

One of our long time members, Frank Lastra, fell ill with a kidney stone while visiting family in Florida. He’s doing well and recovering and asked me to share the following:

To all my dear friends and family, thank you for all your prayers and well wishes for me during my surgery. I am happy to report that the kidney stone surgery went very well. The surgeon put in a long stint in my ureter, and was able to lazer the kidney stone that was blocking my left kidney. As such the kidney was able to void all the urine that had built up in it, which was causing the majority of the pain. Fortunately they did the surgery today, as more than two days worth of blockage could have resulted in the death of that kidney! Now I feel so much better with all the internal pressure release! Well, that's the medical side. Throughout it all, I have felt God’s hand in every aspect! I feel like a new man again, and hope to be back active in CrossFit again perhaps late next week or the week after! Again, a huge thank you for all your prayers and warm thoughts. I should be returning to Clayton Monday or Tuesday as the pain subsides. God bless you all!! Love, from Frank.

231206

Warmup

- 10 Air Squats

- 10 Box Step-ups

- 10 Light KB Swings

- 10 KB Shoulder Presses (5 ea)

Strength

:45 Max Cals on Echo

MetCon

12 Min AMRAP

- 1 Wall Walk

- 1 Pull-up/Ring Row

- 1 Box Jump (24/20)

- 2 Wall Walk

- 2 Pull-up/Ring Row

- 2 Box Jump (24/20)

Etc.*

*1 rep added on each movement each round.

Score will be Echo cals and last completed round plus reps in MatCon. See you tomorrow. DOWORK!

Mobility

- Samson Stretch (1:00/side)

- PVC Pass through holds (5 @ :10ea)

- Pigeon Strech (1:00 ea side)