Friday, July 19, 2019


Great day taking some time to enjoy family and friends and the beach.

I want to take a little time and space here to give a shout out to one of my online clients who I have been working with for a number of years, Sarah Carpenter. She was my first personal coaching client while I was in Korea and I worked with her for over four years through group classes, CrossFit, and personal coaching. She was in a bootcamp class that I was coaching and I believe she absolutely wanted to punch me in the face 10 times out of 10 when she would see what we had in store for the workout. Slowly, but surely she warmed up to the idea of fitness and eventually started CrossFit with Reebok CrossFit Sentinel and I and then began personal coaching with me shortly after that. We worked together for nearly 2 years like this and she saw massive changes not only physically, but mentally. We had a fantastic relationship and I still consider her a very close friend. Fast forward 7 months ago when her friend and mine, Jo Bigwood, reached out to me to see if I would be interested in working with her again. We started the process, the journey, once more and we have found great success together again. Sarah is currently travelling in Europe over her summer vacation, but is staying on track with her fitness, nutrition, and mindset as we chat daily about her training and what not. Just wanted to introduce her to everyone here as she is a far away 782 athlete, but near and dear to my heart and is an amazing person and story behind what we do everyday in the gym and in the community. Thank you for the read. I am sure there are many stories just like this within the gym and if you would ever want to chat about them send me a note or catch up in the gym sometime!

Athletics - 6/9/12/430


E2MOM x 5 Rounds

5 Thrusters + 2-5 Strict Pullups

Build in weight on the thrusters. You can either start this on a rack or on the floor.


20min AMRAP with a partner

200m Run Together (one lap or outside to top of parking and back end and then in the back door)

20 Pullups/Ring Rows

20 Thrusters (95/65) (75/55) (55/35)

Split reps as needed.

Choose the weights for your ability.

Sport Specific - 530pm

- Team 782