Rick Sanchez, owner and head coach of CrossFit Mobocracy, has turned to alcohol after a discouraging discovery in his gym early this week.

The 49-year-old has a history of alcohol addiction, but friends and family say he has been clean and sober for years. That all changed when Sanchez discovered his clients had turned his carefully organized and color-coded speed-ropes into a tangled rat’s nest.

Read the full story here

Please help your coaches from turning into alcoholics by returning the RX ropes to their proper slots, we appreciate your help!!!

Coach Graham

WOD 062217

Favorite music era?

Strength

Single Arm DB Press(5 x 10)

Keep that core tight. Because you are loading only one side at a time your body will want to tilt to the heavier side.

Prevent that tilt.

Butt tight, belly tight.

Strict Core Work (8 x 4)

Strict Toes to Bar or weighted knee raise

Metcon

Metcon (Time)

For Time:

250m Row
25 Air Squat
500m Row
50 Air Squat
750m Row
75 Air Squat

Cash Out

100 Sit-ups

Out of Town WOD

5 ROUNDS FOR TIME: RUN 400M SPRINTS,

Then 100 Sit-ups

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