Workout of the Day
❤️ “Lady Fox” 🦊
21:00 Partner AMRAP
10 Deadlifts 225/155 (each)
11 Burpees over the Bar (each)
78 Double Unders (cumulative)
Notes
Read the extended notes below for the full context of today’s workout.
Partners alternate movements for 21 minutes. (ex: Partner A 10 deadlifts, partner B 10 deadlifts..) The double unders should be divided in half so each person does 39 reps. If you’re on a bike, perform 780m meters each, on a ski erg 780 total.
Programming Template: Week 6/6
❤️”Lady Fox” ❤️
This workout is dedicated to one of the most beloved and important people in CFSBK’s 19-year history. Jessica Fox walked through our doors alongside Chris Fox in 2009, looking to learn more about this CrossFit thing she’d heard about. We didn’t know it then, but she would spend the next 12 years as a pillar of our community and leadership team. Jess was known to all for her infectious positive energy, her warmth, her professionalism, and her ability to switch from one of the kindest people you’ve ever met to one of the most intense on the gym floor or the athletic field. Inside our gym and beyond, Jess lived a life of service to others, always ready with a correction, some encouragement, or even a hug. In addition to coaching, she was our first general manager and was integral in shaping the DNA of CFSBK over the decade-plus she spent with us. Her legacy lives on through every person she touched, and today we remember and honor her with this workout.
The rep scheme for “Lady Fox” is based on her birthday, 10/11/78, and the 21 minutes comes from the number she wore when competing in the many sports she played. She loved partner workouts, and the movements selected were some of her favorites as well.
Today’s effort is a moving meditation and a physical tribute to Jessica. There is no right or wrong way to approach this workout other than moving with intention, with integrity, and in her honor, encouraging those around you just like she always did for us. We love and miss you deeply, Coach Jess.
If you would like to do something additional in honor of Jess, we ask you to make a contribution to her favorite animal sanctuary, The Gentle Barn. Animal welfare was a hugely important value for Jess and helping provide support for places like this are one way we can continue to make the world a better place in her name.
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