Featured Coach: David Johns, CFL1

Q: Where was your first coaching position held at?

A: My first coaching position was at Crossfit Invoke. I currently still coach at Invoke. I went through an extensive intern program and learned from a lot of great coaches including our own Amanda Street, (team pretty),my sister Anna Johns and my good friend Brandon Garner

Q: What is your favorite benchmark workout and why?

A: I would have to say either Grace or Elizabeth are my favorite benchmark wod. I like them because they are fast, effective and gritty. It test your mental ability to keep going.

Q: Describe your perfect day. What would you do?

A: My perfect day would start with awakening from a 8 hour uninterrupted sleep. If you have kids you know what I'm taking about. Lol. Followed by a hearty breakfast. 3 hours of gym time. I would then like to spend the rest of my day with the people I love. Doing absolutely everything and nothing. Family time is the best time.

Q: If you could be any animal what would you be and why?

A: If I could choose to be any animal, I would be a Lion. Feared but loved by the ones he protects. His den. My family. Feared in the sense of not wanting to disappoint me. Kind of a mold a dad should strive for in his family.

Q: What two songs are included on the soundtrack to your life?

A: Two songs that would be on my life soundtrack would be " Shine bright like a diamond," by Rihanna because.... Rihanna. Duh. If you know me this makes sense. The second song would be anything from Frank Sinatra or Dean Martin because those songs never get old and makes for good showering singing music. Lol #funfact


Metcon (Time)

Active Recovery:

1000m Row EZ

rest 3 minutes:

1 minute at each x 3 Rounds:

1. Ass Bike
2. Plank
3. Wall Sit
4. Rest

Band Stretching

score the 1000m row time