4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday `

TRIBE!!!! This past Saturday we started what will be a new regular tradition at the Box, a post Saturday Grill sesh! Many of us get to visit all of the wod classes and meet all of the people in or community of badass athletes, but some do not! Saturday’s grill out was a fun way to interact with the tribe in a way that is less painful than simply working out! In addition, I am going to bring back athlete profiles so each of us can get to know one another, and put a more personal touch behind the score on the board!
Here’s what I need from ALL OF US!!!! Answer the following questions:
how you found CrossFit
how long have you been doing CrossFit
What is your Favorite Lift/Movement
What is your least Favorite movement/lift
What is your favorite WOD

What are your current goals in CrossFit?
Tell us one thing no one would know about you
Include a pic of yourself that might help explain some of the previous questions or an action shot from our instagram @michaelspartanxfit so we can put a face to the name as well!
I will go first:
Athlete Profile #1

Name : Michael Horton
Birthday/birthplace: 08/12/1979 Bay City MI
Hometown: Lansing MI
Occupation/hobbies:  Coach of the biggest group of Awesome on the planet!
How you found CrossFit: I was attending a personal trainer Cert at the YMCA to become a personal trainer. The person running the Cert was a CrossFit affiliate owner and head coach and I was very impressed with his knowledge and skill level! I immediately began researching CrossFit and dove in head first!
How long have you been doing CrossFit: 6 years
What is your Favorite Lift/Movement: Snatch/ Double under
What is your least Favorite movement/lift: Overhead Squat/ pistol
What is your favorite WOD: Flight Simulator

What are you current Goals in CrossFit?: To coach a team to the central east regionals and build SCF into the happiest happy place it can be!
Tell us one thing no one would know or would be surprised to hear about you: I once weighed over 240 pounds!

Connectivity: 0:00-10:00
2×1:00 Front Box Hold
2×1:00 Back Box Hold
2×1:00 Chin to Toes HS Hold
Inverted Hollow Hold 4×0:30 On/0:30 Off
1) Deadlift: 1×5@75%, 1×3@85%, 1xME@95% OT3M 14:00-17:00/17:00-20:00/20:00-23:00
Accessories 23:00-35:00
1) Power Clean: 3×10 AHAP
2) Strict Pull-Ups: 3xME
MetCon: 40:00-52:00
EMOM x12
8 Snatch
ME Burpees OTB
A. 95/65 B. 75/45 C. 65/ 35 Score is total burpees
walk 200m 1:00 each leg couch stretch



5 rounds: 60 Double-Unders (B. 2/1 singles C. 3/1 lat hops 30 Wallballs (20/14) 15 Deadlifts A.225/155 B. 185/115 C. 155/95


Smashtime Saturday 4.1 (4.0 reboot August 16, 2014)

TRIBE!! I am planning on bringing a grill and some hot dogs to the box for a post wod meal, if you would like to hang out with the group afterwards and would like to bring something to throw on the grill, please do!

A) AirDyne  :30 on :30 off with Partner x20
B) no rest, With a Partner
100 G2o A. 135/95 B. 115/95 C. 95/65
100 BJO’s 24/20
100 T2B
100m x 4 carry barbell