Workout – Friday 10/19/2018









With great sadness we announce the passing away of a huge part of the SoCap CrossFit family Richard Westin. Richard was the definition of the perfect CrossFit athlete. He was intrinsically motivated, tough, excited to learn and get better, and never complained. What many people in the gym didn’t know is Richard was fighting an extremely aggressive form of cancer while he was fighting our workouts. Talk about mentally and physically tough. We will miss Richard terribly and plan to set up a workout in his honor in the near future. Remember that as bad as things can seem in life there is always someone going through worse and doing more. Don’t miss the opportunity to use these people as the spark to motivate yourself. Be better and do more. Reach for your goals. We all will be gone from this earth sooner than later. Roar through this life like Richard did!


“Fight Gone Worse”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.

5 stations:
Concept 2 Row (Calories)

Thrusters 85, 55L  95, 65RX

KB Swings

HR Push Ups

Sumo Deadlift High Pull



Speak Your Mind


↑ Top of Page