Friday 5/17/19

A) OLY (15 minutes to complete) Fitness/Performance3-5 Sets 8-10 Snatch Pulls (:03s pause @ Knee and Hip)or8-10 Deadlifts RX5 Sets Building in weight3 Snatch Pulls (No Pause) Goal: Perfect positions before load B) Metcon (15m Cap) Level 1 – Fitness15m EMOM 1. 2 Rope Walk Ups2. 5 Hang Clean and Push Press 3. 45s SU or DU Practice RX – Performance15m EMOM1. 2 Rope Climbs2. 5 Clean and Jerks (135/95)3. 30 DUs Comp – Sport15m EMOM 1. 1-2 Legless…

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CMR Coaches Corner: Approaching the Open

Coaches Corner: Approaching the Open Now that we are two weeks into the CrossFit Open, I’d like to take some time to elaborate on it’s purpose, misconceptions, and shed some light on the best way to approach these last few weeks. First of all, the Open is meant to be a fun, community-driven event for ALL fitness levels. There’s often a grey area between CrossFit as it was intended to be – a well-rounded health and fitness program with…

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CMR Coaches Corner: Setting and Crushing Goals 🔥

Goal Setting When it comes to setting goals of any kind, whether health/fitness related or not, the process is generally the same! The goal of goal setting (wait, what?) should be to create clear action steps and a timeline to create clarity, INSTEAD OF aiming for an arbitrary target and just HOPING to end up at the destination. Having all the motivation in the world is not enough unless there is a plan to execute on. At the very…

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August 2018: New Member Spotlight

We have new members joining us all the time here at Manta Ray. Help us welcome them to our family and show them how positive and supportive this family is! Here’s just a few of our recent additions to Team Manta Ray – get to know them below! Occupation: “Server/Bartender” Hobbies: “Swimming, going to the beach, hanging out with my cat Zoey, cooking” Why I Joined: “I wanted to get stronger, meet new people, push myself harder and to be held accountable.”…

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July AOTM: “Always Show Up” with Christine Thompson

From the Coaches: “Christine is everything you could ask for in an athlete and member here at CrossFit Manta Ray. She is coachable, hard-working, and humble. She has a passion for fitness and a hunger to learn and grow as an athlete. Christine is always positive and an active member of the CMR community. Since she has joined us, Christine has challenged herself by stepping out of her comfort zone and competing at multiple fitness competitions – and she…

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CMR Welcomes Coach Cory Small!

Cory Small Cory was born and raised in Concordia, Missouri. He has been active with fitness his whole life playing football, track, and rugby. Cory graduated from the University of Central Missouri with a degree in Physical Education in 2013. He then got certified as a personal trainer through NSCA in 2014. A back injury in 2014 introduced me to Chiropractic care where the DC recognized his passion for fitness, decided to hire him as a Head Functional Fitness…

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Manta Ray Highlight: Justin Ashbrook

Manta Ray loves to highlight our members for their achievements to celebrate their success and motivate others on their own personal journeys. Justin Ashbrook is a long time member of CMR who has had an amazing physical transformation that he earned through his dedication and hard work. Here is a testimonial from Justin himself. Congratulations Justin – we are proud of you and thankful to have you as part of our Manta Ray family!   Justin Ashbrook   Growing…

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Chalk Talk: “World Class Fitness”

We all want to live a healthy, long life enjoying the people and activities that we love. Whether you see yourself chasing your grand kids around a theme park or swimming in a lagoon in Fiji in your golden years, we all have long-term goals that require us to be healthy now. Which is probably the reason why you’ve decided to take up CrossFit, eat clean and pay more attention to doing activities that will improve, rather than diminish…

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Team Manta Ray Adds Two: Coach Lindsey and Coach Alisha

CMR is very excited to announce the addition of two new team members to our staff!! Lindsey is now coaching our early AM HIIT classes, and will be growing into a full time role here at Manta Ray. Lindsey brings a deep wealth of knowledge and a relentless passion for nutrition. We are excited as she will be leading Manta Ray’s new and upcoming Nutrition service – stay tuned for more details on this program! Coach Alisha Laing has…

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Chalk Talk: April 2018

April 2018   Rules, rules, rules! Sometimes, life is filled with too many of them like “stop at red lights”, “no fishing off the bridge”, “in the handstand push up – ensure your heels make contact with the wall above the line with your arms fully extended”… ugh! Tons of rules! Many rules are laid out and very specific. Others are more like common courtesy or simple etiquette. We’ve outlined a dozen or so in our “Box Rules”, but…

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