01/16/13: "DT" & Koins For Kenya Event

Koins For Kenya – Saturday, 01/26 @ CrossFit Morristown – The “Hope for Kenya” initiative will build schools in rural Kenya. These schools are 2 room structures made of cinder blocks, cement, tin sheet roofing, and meant to last a lifetime. Right now, the children in this part of Africa are meeting in run down buildings made of sticks and mud. These classrooms are literally falling down around the students. The natives had no alternative to this until “CrossFit” aligned with the non-profit organization “Koins for Kenya”, to make a change one village at a time. Donate HERE. Sign up to Participate HERE.

Date – Saturday January 26th
Time – 9:15am
Location – Morristown CrossFit

The workout will be announced the day of the event.
All proceeds will go to HOPE for Kenya.
This WOD will be the global Hope For Kenya WOD that CF HQ releases, get a jump start on the competition to see how your score measures up to everyone elses in February!

A love letter for your shoulders: Do you love your shoulders? Not the way they look, but do you love the fact that you have them and they help you go through life? I certainly do. For me, they are my “strength” when it comes to competing in CrossFit, but lately they have been giving me grief. So, what have I been doing? I am seeing a PT, doing more mobility drills, taking more fish oil, and making sure I’m NOT doing the things that aggravate it. I have not back squatted in over a month because trying to back rack a bar kills my shoulder, OMGWTF?! – This is what I am doing to help mend my shoulder and it is the only real advice I can pass on to you, and that goes for all of your body parts. I can give you as many mobility drills as I can find via youtube, but if you have some structural imbalances, pulled muscles, tendonitis, etc., YOU are going to have to invest your time in fixing that problem. We will modify around your limitations, no matter what. The worst thing you can do for your health is not speak up about an ache or pain and just trudge through a workout. We don’t want you to do that, and your shoulders don’t want you to do that either. Ask us, if we don’t know, we’ll find out for you. Keep the lines of communication open and let’s fix your problems, and strengthen your weaknesses. We love you. You should love you.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  • Strength – AMRAP2 – Double Unders
  • WOD – “DT” – 5RFT (RX is heavy here as it is a Hero WOD. Scale appropriately)
    • 12 Deadlifts (155#105#)
    • 9 Hang Power Cleans (155#/105#)
    • 6 Push Jerks (155#/105#)
  • AMRAP2 – Hand Release Push Ups

2 thoughts on “01/16/13: "DT" & Koins For Kenya Event”

  1. I can attest to your love letter. I had a nagging injury in my elbow for over a 2 months (meaning burpees, pushups, dumb bell press, etc..were killers). All the coaches help modify for me, and got me doing good stretches and mobility exercises. With patience, I am in a much better place now. Everyone in this gym wants everyone to succeed, that is why it works.

  2. I just want to thank all the guys at Crossfit 908, because you really do care and have helped me so much over these past few months with my multiple injuries! I can’t tell you how many times I have been discouraged from injuries in the past, but at Crossfit 908 I know you guys will come up with a plan for me! So thanks a million! LB <3