Tuesday – 140520

Mark Ruhland - Levitating

Mark Ruhland

There are a lot of things I like about Mark:

  • He is a strong athlete;
  • He has a high degree of physiological awareness and is easy to coach;
  • His wife and daughters are way more awesome and adorable than he deserves;
  • He can levitate.

But my favorite thing about Mark is that he makes up a new “secret handshake” every single time I see him at the gym. Not joking.

N.B. – Mark is a Mehlville Firefighter and Paramedic. While his handshakes are cool, we are actually most thankful for the service he provides to his community, as well as the service of all of our First Responders at CrossFit 314.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility




Max Shoulder to Overhead


14 Minute AMRAP

400m Run
100ft walking lunge

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