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    Chase Knight
    @coach_chase_cfl2

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*Long post* @rorymckernan thank you for the shout out! Taking your advice to put our team #ShortNotSmall in the hopper (see  what i did there lol) for #TeamBoz for the #teamseries18! I wanted to give a little more context to why this is so important to me which is why there’s more than 1 video in this post. Sorry about that but a one minute video just can’t quite convey the message I wanted to put out. For those who have been following me for a while know about my struggles with depression and suicide. More importantly, I hope by now I’ve been able to show why CrossFit has been such a powerful impact in my life on overcoming those demons. I’m blessed to be able to use my social media platform to promote mental health and encourage those who are suffering with these issues to seek help. Also, sometimes we need to know that others understand (to some extent) what we are going through. Ever since I opened up publicly about suicide and how CrossFit has positively impacted my life, I’ve received countless messages from others who have been dealing with similar issues. Truly, without CrossFit I don’t know where I’d be today or if I’d be here at all. It’s given me purpose in life and has provided me the opportunity to help so many more people in this world, and not just within the walls of my gym. So the fact that CrossFit is willing to even consider me is a blessing within itself. I’d love the opportunity to be able to share my story, and @emma_lile story as well for her perseverance in overcoming insane odds to be at the level she’s at. Selected or not, I want to express my gratitude to everyone who has been so supportive within my CrossFit career as an athlete but more importantly as a coach. You all have helped me overcome odds that I wasn’t strong enough to defeat on my own. From the bottom of my heart, thank you for everything. Team Boz all the way! .
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If any of ya’ll would like to see @apbozman I partner up with Emma and I please be sure to tag him and let him know! That would be a blast!
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@crossfitfif @crossfit @rayregno  @sevanmatossian #crossfitfif #crossfit @crossfitgames
*Long post* @rorymckernan thank you for the shout out! Taking your advice to put our team #ShortNotSmall  in the hopper (see what i did there lol) for #TeamBoz  for the #teamseries18 ! I wanted to give a little more context to why this is so important to me which is why there’s more than 1 video in this post. Sorry about that but a one minute video just can’t quite convey the message I wanted to put out. For those who have been following me for a while know about my struggles with depression and suicide. More importantly, I hope by now I’ve been able to show why CrossFit has been such a powerful impact in my life on overcoming those demons. I’m blessed to be able to use my social media platform to promote mental health and encourage those who are suffering with these issues to seek help. Also, sometimes we need to know that others understand (to some extent) what we are going through. Ever since I opened up publicly about suicide and how CrossFit has positively impacted my life, I’ve received countless messages from others who have been dealing with similar issues. Truly, without CrossFit I don’t know where I’d be today or if I’d be here at all. It’s given me purpose in life and has provided me the opportunity to help so many more people in this world, and not just within the walls of my gym. So the fact that CrossFit is willing to even consider me is a blessing within itself. I’d love the opportunity to be able to share my story, and @emma_lile story as well for her perseverance in overcoming insane odds to be at the level she’s at. Selected or not, I want to express my gratitude to everyone who has been so supportive within my CrossFit career as an athlete but more importantly as a coach. You all have helped me overcome odds that I wasn’t strong enough to defeat on my own. From the bottom of my heart, thank you for everything. Team Boz all the way! . . . . If any of ya’ll would like to see @apbozman I partner up with Emma and I please be sure to tag him and let him know! That would be a blast! . . @crossfitfif @crossfit @rayregno @sevanmatossian #crossfitfif  #crossfit  @crossfitgames
I want to take a second to highlight one of my athletes and really good friend. This is Noah, he’s one of the most kind hearted, nicest, funny, and overall great dudes that I know. He walked into my gym a little over 2 years ago. Not gonna lie, he looked like death bitch slapped him upside the face on his first workout. Literally saw him sit down for 5 minutes to catch his breath during a 20 minute partner workout (yes everything was scaled accordingly). I truly wasn’t sure if he would come back, to my surprise he was back a few days later. Since then he’s made leaps and bounds in his fitness. He’s become truly a staple of what our gyms community embodies. Someone who encourages others, wants to see others succeed, and is truly a light in a dark room. The best thing about being a coach is you truly develop some great relationships with each of your athletes. Noah is the perfect example of who I want to coach in class and to brighten my day. I’m proud of you brother, keep up the amazing work! @crossfitfif @crossfitgames #fitness #athlete #coach #kansascity #kcmo

#Repost @fugate913 with @get_repost
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Vulnerable post: So as you all know I have been doing crossfit for almost 2 years. I don’t normally post anything about me working out but I am so proud of myself for where I am at. I am physically in the best shape of my life (even though there is a little jiggle). I used to be terrified about taking my shirt off but now I am proud of the way I look. I’ve lost 50 lbs (so far) and out lift my high school self by almost 100lbs. Thank God for this community and friends. Workout: 80 RKBS 53# 60 PU 40 HSPU 20 squat clean 155# Time: 21:07 #crossfitFIF#crossfit #GodisGood #crossfitgames#Dadbod
I want to take a second to highlight one of my athletes and really good friend. This is Noah, he’s one of the most kind hearted, nicest, funny, and overall great dudes that I know. He walked into my gym a little over 2 years ago. Not gonna lie, he looked like death bitch slapped him upside the face on his first workout. Literally saw him sit down for 5 minutes to catch his breath during a 20 minute partner workout (yes everything was scaled accordingly). I truly wasn’t sure if he would come back, to my surprise he was back a few days later. Since then he’s made leaps and bounds in his fitness. He’s become truly a staple of what our gyms community embodies. Someone who encourages others, wants to see others succeed, and is truly a light in a dark room. The best thing about being a coach is you truly develop some great relationships with each of your athletes. Noah is the perfect example of who I want to coach in class and to brighten my day. I’m proud of you brother, keep up the amazing work! @crossfitfif @crossfitgames #fitness  #athlete  #coach  #kansascity  #kcmo  #Repost  @fugate913 with @get_repost ・・・ Vulnerable post: So as you all know I have been doing crossfit for almost 2 years. I don’t normally post anything about me working out but I am so proud of myself for where I am at. I am physically in the best shape of my life (even though there is a little jiggle). I used to be terrified about taking my shirt off but now I am proud of the way I look. I’ve lost 50 lbs (so far) and out lift my high school self by almost 100lbs. Thank God for this community and friends. Workout: 80 RKBS 53# 60 PU 40 HSPU 20 squat clean 155# Time: 21:07 #crossfitFIF #crossfit  #GodisGood  #crossfitgames #Dadbod 
My lower back was no bueno today. Did the class workout and that’s all I could muster. Body weight movements felt challenging but I’ve weighed in over 200lbs the last few days and that’s about 10 over what I’m used to. Might have to lay off the sushi and pizza in the next few days. I also notice my front rack gets a bit tighter when I’m around the 200 range. A bit too much for a 5’5” frame. Give this workout a go. For Time:
80RKBS 53/35
60 Pull Ups
40 HSPU
20 Squat Clean 155/155
I got 13:35. Not the greatest but my back slowed me down on the cleans for sure and I kept all the body weight to manageable sets of 10. So kinda slow there. Oh well, I’m happy I moved today. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
My lower back was no bueno today. Did the class workout and that’s all I could muster. Body weight movements felt challenging but I’ve weighed in over 200lbs the last few days and that’s about 10 over what I’m used to. Might have to lay off the sushi and pizza in the next few days. I also notice my front rack gets a bit tighter when I’m around the 200 range. A bit too much for a 5’5” frame. Give this workout a go. For Time: 80RKBS 53/35 60 Pull Ups 40 HSPU 20 Squat Clean 155/155 I got 13:35. Not the greatest but my back slowed me down on the cleans for sure and I kept all the body weight to manageable sets of 10. So kinda slow there. Oh well, I’m happy I moved today. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
332 split jerk for the day. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
332 split jerk for the day. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
Back with Brooke (who’s visually impaired) today! It’s been almost a month because of our schedules but we finally got another session in. We did work on DU for a good while but I wanted to switch things up a bit. We also worked on two other main points. 1st was a faster set up. Brooke takes a lengthy reset period between attempts in order to gather her bearing and positioning. So I wanted her to get used to getting back to singles after failed reps. Secondly, I wanted to see where all of our work has translated to large sets. Her previous Unbroken PR was 20 singles that she’s done a hand full of times. Today was 51 reps! So much more consistent with her position! There’s still a lot of traveling but to be honest, I’ve tried Singles and Doubles with my eyes closed and I travel too. Try it out yourself and see what I’m talking about! Anyways, this was a huge confidence booster for her because in the open single unders took a ton of effort, so to see them be as fluid as they were today was very rewarding! Truthfully, we are getting soooo close to that double under, it will happen soon! @crossfit @crossfitgames @crossfitfif @crossfittraining @adaptivecrossfit @thegranitegames @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @roguefitness @willsmith @rxsgceo #crossfit #crossfitfif #GoBrooke #kansascity #kcmo #fitness #crossfitgirls #cross #teamRo #teamseries18
Back with Brooke (who’s visually impaired) today! It’s been almost a month because of our schedules but we finally got another session in. We did work on DU for a good while but I wanted to switch things up a bit. We also worked on two other main points. 1st was a faster set up. Brooke takes a lengthy reset period between attempts in order to gather her bearing and positioning. So I wanted her to get used to getting back to singles after failed reps. Secondly, I wanted to see where all of our work has translated to large sets. Her previous Unbroken PR was 20 singles that she’s done a hand full of times. Today was 51 reps! So much more consistent with her position! There’s still a lot of traveling but to be honest, I’ve tried Singles and Doubles with my eyes closed and I travel too. Try it out yourself and see what I’m talking about! Anyways, this was a huge confidence booster for her because in the open single unders took a ton of effort, so to see them be as fluid as they were today was very rewarding! Truthfully, we are getting soooo close to that double under, it will happen soon! @crossfit @crossfitgames @crossfitfif @crossfittraining @adaptivecrossfit @thegranitegames @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @roguefitness @willsmith @rxsgceo #crossfit  #crossfitfif  #GoBrooke  #kansascity  #kcmo  #fitness  #crossfitgirls  #cross  #teamRo  #teamseries18 
This is what today ACTUALLY looked like. I came in around 11:30 to start warming up, Squat and then snatch. I wanted to go for 300 today but nothing felt right. The first clip was my first session and every rep. M=make, F=fail. 
45m, 135m, 135m, 135m, 185m, 185m, 225m, 225f, 255f, 275f, 275f, 275f, 225f, 225f

After so many fails, my back was lit and I called it enough. I went home and relaxed for a bit. In the afternoon I came in and thought fuck it, just started attacking the bar. This was around 5pm. These were my weights (first few reps I didn’t record, so I’ll write what’s shown). 195m, 195m, 225m, 255m, 285f, 300f, 300f, 300f, 255f, 285m, 295m, 300m 
The point is, attitude is everything.  I didn’t let my earlier fails enter my head. I focused on what I had to do and went after it. I looked at my missed reps, watched my videos, analyzed, and did what I could to fix my faults. Best strategy? Probably not. But I set my sights on my goal and went after it. Too often I see athletes get discouraged after some misses, you can see my frustration too and I’m not immune to those thoughts. The difference is I know that failed rep right before has nothing to do with my next attempt. Let it go, let it pass, focus on what you need to accomplish. Thank you all for the love and support you have shown! And I hope this helps some! Posting a quick clip of my class metcon as well! .
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AMRAPx12 (13+9)
8OHS 95/65, 8T2B
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#teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup
This is what today ACTUALLY looked like. I came in around 11:30 to start warming up, Squat and then snatch. I wanted to go for 300 today but nothing felt right. The first clip was my first session and every rep. M=make, F=fail. 45m, 135m, 135m, 135m, 185m, 185m, 225m, 225f, 255f, 275f, 275f, 275f, 225f, 225f After so many fails, my back was lit and I called it enough. I went home and relaxed for a bit. In the afternoon I came in and thought fuck it, just started attacking the bar. This was around 5pm. These were my weights (first few reps I didn’t record, so I’ll write what’s shown). 195m, 195m, 225m, 255m, 285f, 300f, 300f, 300f, 255f, 285m, 295m, 300m The point is, attitude is everything. I didn’t let my earlier fails enter my head. I focused on what I had to do and went after it. I looked at my missed reps, watched my videos, analyzed, and did what I could to fix my faults. Best strategy? Probably not. But I set my sights on my goal and went after it. Too often I see athletes get discouraged after some misses, you can see my frustration too and I’m not immune to those thoughts. The difference is I know that failed rep right before has nothing to do with my next attempt. Let it go, let it pass, focus on what you need to accomplish. Thank you all for the love and support you have shown! And I hope this helps some! Posting a quick clip of my class metcon as well! . . AMRAPx12 (13+9) 8OHS 95/65, 8T2B . . #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup
300!!!!!!!!! Finally joined the 300lb Snatch club. Sorry for the over celebration but this has been my goal for the last 2+ years. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
300!!!!!!!!! Finally joined the 300lb Snatch club. Sorry for the over celebration but this has been my goal for the last 2+ years. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames @fun.ning @crossfit_weightlifting @1stphorm @s2faction @rorymckernan @morningchalkup @fitaid @powermonkeyfitness @dxbfitnesschamp
Our youngest wasn’t feeling too well last night so we brought him to bed with us. Apparently shadow puppets on the ceiling is great medicine :). @alovelyknight @crossfit @crossfitgames @crossfitfif @crossfittraining @crossfitkids #crossfitkids @philheath @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @willsmith #crossfit #crossfitfif #kansascity @therock @kevinhart4real #kcmo #fitness #dad #dadbod #crossfitgames #health #funnyvideos #godisgood #fatherandson #ellendegeneres @goodmorningamerica #coach #athlete @menshealthmag @1stphorm #iam1stphorm #duespaid @patriotsandplates #teamRo @todayshow
Our youngest wasn’t feeling too well last night so we brought him to bed with us. Apparently shadow puppets on the ceiling is great medicine :). @alovelyknight @crossfit @crossfitgames @crossfitfif @crossfittraining @crossfitkids #crossfitkids  @philheath @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @willsmith #crossfit  #crossfitfif  #kansascity  @therock @kevinhart4real #kcmo  #fitness  #dad  #dadbod  #crossfitgames  #health  #funnyvideos  #godisgood  #fatherandson  #ellendegeneres  @goodmorningamerica #coach  #athlete  @menshealthmag @1stphorm #iam1stphorm  #duespaid  @patriotsandplates #teamRo  @todayshow
I’m excited to see what we can do on the team series workouts coming up. Hopefully some heavy deadlifts? Here’s @emma_lile killin’ at 345lb deadlift PR, I wasn’t was fortunate but still happy with 525. The second picture though, this is why this young woman is so inspiring to me. 4 years ago she had spine surgery to correct her scoliosis, so now she has 2 rods in her back with 26 screws keeping her in line. So come from such a major surgery to her level of fitness now is truly amazing. I’m blessed to have been her coach for just over a year now and to have seen her grow in more ways than I can describe. Now I get the unique opportunity to mentor her into becoming one the newest coaches at my gym. I’m proud of you, Emma, more than you’ll ever know. Keep up the remarkable work and don’t loose your drive to be better than yesterday. #teamRo #teamseries18 #crossfitgamesteamseries @rorymckernan .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
I’m excited to see what we can do on the team series workouts coming up. Hopefully some heavy deadlifts? Here’s @emma_lile killin’ at 345lb deadlift PR, I wasn’t was fortunate but still happy with 525. The second picture though, this is why this young woman is so inspiring to me. 4 years ago she had spine surgery to correct her scoliosis, so now she has 2 rods in her back with 26 screws keeping her in line. So come from such a major surgery to her level of fitness now is truly amazing. I’m blessed to have been her coach for just over a year now and to have seen her grow in more ways than I can describe. Now I get the unique opportunity to mentor her into becoming one the newest coaches at my gym. I’m proud of you, Emma, more than you’ll ever know. Keep up the remarkable work and don’t loose your drive to be better than yesterday. #teamRo  #teamseries18  #crossfitgamesteamseries  @rorymckernan . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames
All the conditioning today. Finished with a 525 Dead. @alexanderson29 posted up a workout so gave that a whirl. Then @nicolezapoli destroyed my soul with 5 5min AMRAPs. Great day of training though. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
All the conditioning today. Finished with a 525 Dead. @alexanderson29 posted up a workout so gave that a whirl. Then @nicolezapoli destroyed my soul with 5 5min AMRAPs. Great day of training though. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames
That dad life :). I was talking to my oldest, Liam, and I asked him to do something in which he complained right away. To make sure he understands that I appreciated him listening to me I generally respond with, “thank you, sir.” Out of nowhere, a little while later I did something for my youngest and unprompted he said, “thank you, sir.” Seriously, that was everything to me. Makes me feel like I’m on the right track with my boys. Remember that they are ALWAYS learning from your behavior, and they will mimic it as soon as they can. Sure there’s plenty of times where I can be better, but around my boys I do my best to turn my adult meter way up high and show them by example rather than just telling them what to do. Have a great Friday y’all! @crossfit @crossfitgames @crossfitfif @crossfittraining @crossfitkids #crossfitkids @philheath @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @willsmith #crossfit #crossfitfif #kansascity @therock @kevinhart4real #kcmo #fitness #dad #dadbod #crossfitgames #health #funnyvideos #godisgood #fatherandson #ellendegeneres @goodmorningamerica #coach #athlete @menshealthmag @1stphorm #iam1stphorm #duespaid @patriotsandplates @zevia @todayshow
That dad life :). I was talking to my oldest, Liam, and I asked him to do something in which he complained right away. To make sure he understands that I appreciated him listening to me I generally respond with, “thank you, sir.” Out of nowhere, a little while later I did something for my youngest and unprompted he said, “thank you, sir.” Seriously, that was everything to me. Makes me feel like I’m on the right track with my boys. Remember that they are ALWAYS learning from your behavior, and they will mimic it as soon as they can. Sure there’s plenty of times where I can be better, but around my boys I do my best to turn my adult meter way up high and show them by example rather than just telling them what to do. Have a great Friday y’all! @crossfit @crossfitgames @crossfitfif @crossfittraining @crossfitkids #crossfitkids  @philheath @fun.ning @ladbible @boredpanda @buzzfeed @theellenshow @willsmith #crossfit  #crossfitfif  #kansascity  @therock @kevinhart4real #kcmo  #fitness  #dad  #dadbod  #crossfitgames  #health  #funnyvideos  #godisgood  #fatherandson  #ellendegeneres  @goodmorningamerica #coach  #athlete  @menshealthmag @1stphorm #iam1stphorm  #duespaid  @patriotsandplates @zevia @todayshow
Some casual muscle up sets today.  #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
#tbt to 5 years ago today when I was deployed in Afghanistan. I was on mission and the Afghan base we were supporting had a perimeter fence that went along top of two mountains on either side. On my day off I hiked up a mountain with two of my interpreters. At the top there were some local nationals sitting down having tea. We joined them, and for an hour I had the most interesting, pleasant conversation with some locals, and Afghan National Army Soldiers. But I didn’t miss an opportunity to take this picture. This was also one of the first times I was featured on a CrossFit post on their website. I’ll always cherish those memories of my deployment, I hated being away from home and my family. But the guys I was deployed with made it much easier on me. This is also when I began coaching CrossFit as a volunteer coach at CrossFit Camp Phoenix in Kabul. I would have never thought the guy who did CrossFit for fun then would have it become a career and passion like it has to this day. I’m blessed for my peers taking the chance on me and letting me coach back then. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
#tbt  to 5 years ago today when I was deployed in Afghanistan. I was on mission and the Afghan base we were supporting had a perimeter fence that went along top of two mountains on either side. On my day off I hiked up a mountain with two of my interpreters. At the top there were some local nationals sitting down having tea. We joined them, and for an hour I had the most interesting, pleasant conversation with some locals, and Afghan National Army Soldiers. But I didn’t miss an opportunity to take this picture. This was also one of the first times I was featured on a CrossFit post on their website. I’ll always cherish those memories of my deployment, I hated being away from home and my family. But the guys I was deployed with made it much easier on me. This is also when I began coaching CrossFit as a volunteer coach at CrossFit Camp Phoenix in Kabul. I would have never thought the guy who did CrossFit for fun then would have it become a career and passion like it has to this day. I’m blessed for my peers taking the chance on me and letting me coach back then. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames
Some of my training from today. Hit the class workout earlier, some skill work as well. Hit a late night session in the basement too. Did some modified pistol work and they felt pretty good! Plus 65lb DB’s are starting to feel normal on presses. #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
Some of my training from today. Hit the class workout earlier, some skill work as well. Hit a late night session in the basement too. Did some modified pistol work and they felt pretty good! Plus 65lb DB’s are starting to feel normal on presses. #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames
290 Snatch today. Matched my PR. Feeling good! #teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
If you know me personally you know how much I love this country we are so blessed to be in. I know America isn’t perfect, but the ideals this country stands for and the opportunity it gives for people to succeed is beyond words. I’ve been in the military since 2008, I’ve served overseas, I’ve seen and met some phenomenal individuals over the years. Yet I still come across some that impress me to no end. 9/11 is a time to remember the fallen, to come together as people and be thankful for those who put their lives on the line to save others. I have a special place in my heart for 1st responders, I come from a long line of law enforcement who served their communities with so much pride. So to see the new blood of 1st responders in my gym is something I value heavily. This is @spg95180. He’s been such an amazing, wonderful, kindhearted person in our community. Always has a smile on, and alongside his equally wonderful girlfriend @amitch27, is the reigning definition of what it means to be an American. He’s a local firefighter, and today he simply asked “do you mind if I wear my gear in respect to 9/11” without a doubt I said yes. Since today was box jumps I modified his workout to simulate stairs using our Jerk blocks. He moved through the workout with a smile under his mask and set the tone for the rest of the gym. Truly, this gave me chills to see. I’m blessed to be an American, and to be surrounded by individuals such as Shawn, never a day goes by that I’m not thankful to have a gym and a community with athletes like Shawn within our walls. God bless. .
#911 #september11th #firefighter #american #neverforget .
@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames @fun.ning
If you know me personally you know how much I love this country we are so blessed to be in. I know America isn’t perfect, but the ideals this country stands for and the opportunity it gives for people to succeed is beyond words. I’ve been in the military since 2008, I’ve served overseas, I’ve seen and met some phenomenal individuals over the years. Yet I still come across some that impress me to no end. 9/11 is a time to remember the fallen, to come together as people and be thankful for those who put their lives on the line to save others. I have a special place in my heart for 1st responders, I come from a long line of law enforcement who served their communities with so much pride. So to see the new blood of 1st responders in my gym is something I value heavily. This is @spg95180. He’s been such an amazing, wonderful, kindhearted person in our community. Always has a smile on, and alongside his equally wonderful girlfriend @amitch27, is the reigning definition of what it means to be an American. He’s a local firefighter, and today he simply asked “do you mind if I wear my gear in respect to 9/11” without a doubt I said yes. Since today was box jumps I modified his workout to simulate stairs using our Jerk blocks. He moved through the workout with a smile under his mask and set the tone for the rest of the gym. Truly, this gave me chills to see. I’m blessed to be an American, and to be surrounded by individuals such as Shawn, never a day goes by that I’m not thankful to have a gym and a community with athletes like Shawn within our walls. God bless. . #911  #september11th  #firefighter  #american  #neverforget  . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames @fun.ning
Just moving today. Played around with Snatch again. Hitting an easy 255, barely missed 275 so went for a handful attempts at 295. My posterior is gone, so I’m still happy to get the weight up even though I’m feeling a bit tired. First metcon though, hit the class workout so that was fun. Give it a go and see what you get!
For Time: 32-26-18 (6:02)
Box Jump 24/20
Sin Arm DB PC 50/35 (16-13-9 reps on one arm and then switch, doesn’t matter what arm you start with) 
#teamRo #teamseries18 #crossfitgamesteamseries .
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@crossfitfif @crossfit @nzxfitness  @rx2movement #duespaid #s2faction #crossfitfif #crossfit #nzxfitness #granitegames #rx2movement @patriotsandplates #kansascity #kcmo #godisgood  #1stphorm #iam1stphorm #weightlifting #fitness #athlete #coach #crossfitgames #savagebarbell @savage_barbell @thegranitegames @crossfitgames
Just moving today. Played around with Snatch again. Hitting an easy 255, barely missed 275 so went for a handful attempts at 295. My posterior is gone, so I’m still happy to get the weight up even though I’m feeling a bit tired. First metcon though, hit the class workout so that was fun. Give it a go and see what you get! For Time: 32-26-18 (6:02) Box Jump 24/20 Sin Arm DB PC 50/35 (16-13-9 reps on one arm and then switch, doesn’t matter what arm you start with) #teamRo  #teamseries18  #crossfitgamesteamseries  . . . @crossfitfif @crossfit @nzxfitness @rx2movement #duespaid  #s2faction  #crossfitfif  #crossfit  #nzxfitness  #granitegames  #rx2movement  @patriotsandplates #kansascity  #kcmo  #godisgood  #1stphorm  #iam1stphorm  #weightlifting  #fitness  #athlete  #coach  #crossfitgames  #savagebarbell  @savage_barbell @thegranitegames @crossfitgames