Who is Coach Lameace?


Who is Lameace Salman?

You’ve seen her around the gym working out with the competitive program….

She’s coaching the Free Community Workout…….

But who is she?

Lameace currently coaches the 5:30am class on Tuesdays and Thursdays at CrossFit 2222. She is a sub-coach for classes at Cedar Park and you would be amazed at her experience.

Things to know about Lameace

Bachelor’s in Education – University of Arizona

Masters in Athletic Training –  Texas Tech University

Certified Athletic Trainer (ATC) with the National Athletic Trainers’ Association Board of Certification for more than 10 years.

Licensed Athletic Trainer (LAT) for the State of Texas

She works  Full-Time for the American Heart Association

CPR instructor

CrossFit Level 1 Trainer

Instrument Assisted Soft Tissue Mobilization Technique (IASTM)

Manual Myofascial Trigger Point Therapy

So in other words, she is pretty awesome!

Dynamic movement prep

Group warm up

50 n 50 ghd.
Go over proper ghbe ghsu with your group.

Warm up for sprints

Time Trials and Testers
400m run time trial

Rest as desired

1 minute testers

Then start the clock

1 minute max reps
Pull ups

Rest 1 minute

1 minute max  reps
Touch floor above head and heels

Rest 1 min

1 min max reps
Hand release push-ups

Rest 1 minute

1 minute max thrusters 95/65

Rest 1 minute

1 minute max reps
Burpees to a plate

Knee on the wall
Roll quads
Hamstring up n over