Saturday, September 17, 2016


Saturday, September 17, 2016

Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game.

A little about Linsey,

Linsey was a competitive swimmer for 17 years and stumbled upon CrossFit in late 2009 while trying her hand at some muay thai classes.  During her first CrossFit workout (“Mini Cindy”) she realized that this is what she was meant to do and immediately signed up for her CrossFit Level 1 certification course.  Linsey began coaching CrossFit in May 2010 and has since made a name for herself as an individual competitor at the CrossFit Games Regionals for five straight years from 2011 to 2015.  Linsey thrives on helping people push themselves beyond what they ever thought possible to become better athletes – both physically and mentally.  She currently holds the following certifications:
  • CrossFit Level 1 Trainer, CF-L1
  • CrossFit Level 2 Trainer, CF-L2
  • CrossFit Power Lifting
  • CrossFit Strongman
  • CrossFit Movement and Mobility
  • OPT Mixed Modal Program Seminar Attendee


Back Squat:
5 x 3 @ 90% of 5RM

4 Rounds: with a Partner
30 Cal Row
20 T2B, Fx:Hanging Knee Raises
10 Squat Snatches 135/95, fx: 95/65