Student Athlete of the Week: Shelby Morge

One of the most exciting & intense workouts at CROSSFIT COASTAL is the world famous “Fight Gone Bad.” A classic CrossFit challenge of mixed mode, functional movements with little rest at a very high heart rate, this benchmark WOD is well recognized as an annual fundraising event supporting prostate cancer prevention and research.

This week’s Student Athlete of the Week goes to Shelby Morge, one of the strongest, most humble, nicest, and most dedicated members of our community. She is a model student that is committed to excellence – she never cuts corners, takes detailed notes of her workouts and enthusiastically cheers her teammates on.

Now stronger and more confident than ever before, she has achieved a spot on our whiteboard Hall of Fame for Fight Gone Bad scores. Keep up the good work Shelby!!! Success is contagious!!!

Workout of the Day
Warmup: 500M Row followed by Dynamic Range of Motion Warmup
Skills: GHD Movements: Back Extension, GHD Situps, & Hip & Back Extension (video)
WOD #1: 3 Sets of Max Pullups (1 min rest in between sets)
-1 minute rest-
WOD #2: 3 Sets of Max Pushups (1 min rest in between sets)
-5 min rest-
WOD #3: “Michael” – 3 Rounds of 50 Back Ext, 50 Situps, & 800M Run (video)