Jair’s first Muscle-up.  Nice job mister!

CrossFit Class

Lift- Snatches

Take 20 min to build up to a heavy but doable 4 position squat snatch.

Positions are: hang, above knee, below knee, then floor.

WOD-Then for time:

9 Hang Squat Snatches @ 135/95#

50 Double-Unders

7 Hang Squat Snatches @ 135/95#

50 Double-Unders

5 Hang Squat Snatches @ 135/95#

50 Double-Unders

Intermediate Class

WOD- Sprint Day, 4 individually timed rounds of:

Row 250

15 Kettle-bell swings

10 Burpees

Parents: Good news! Our own Mary Langlois is going to be providing daycare!! You can call her at: 530-448-3539 for more information and/or to make sitting arrangements!

We finally caught up to Keri, who is another of our 100 day burpee challenge finishers. Nice job girl!

9:30 – Open Gym and Free Class:
Make up your own WOD or bring a friend and do the Free class’ workout. See you here!

Incredible job by all of those who did the 5 individually timed rounds of running and max pull-ups. Some great scores as you can see below!

Our resident gazelle, Ali getting another 400 meters done!

STCF Trainer silliness!

The 9:30 class bustin’ out the burpees!

Early Bird Intermediate Class- 7:30:
You know Del has something interesting in the works. Be here!

CrossFit Class- 8:30:
5 rounds:
Individually Timed
400 meter run
Max pull-ups
3 minutes rest between each round
 

Friday’s 100 burpees for time results. Nice job all of you!!

Robin getting another box jump done during McGhee on Thursday!

CrossFit Class: Skill- You pick ‘em
This is a chance to work on a skill/movement you struggle with.
Handstands, rope climbs, L-Sits, Muscle ups, and kipping pull-ups are some suggestions.
WOD- Then 100 burpees for time.

Intermediate Class: Skill- Front squats
WOD- For time: Descending front squats and burpees.
15 front squats, 15 burpees, 14 and 14, etc down to 5 of each.
Have fun!

 

CrossFit and Intermediate class results below!

Regular CrossFit Class

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

Hero: McGhee

30 min amrap

    275 pound Deadlift, 5 reps

    13 Push-ups

    9 Box jumps, 24 inch box

Evening Intermediate Class

WOD- For time

Row 1,000 meters

50 thrusters (bar only)

20 pull-ups

Here’s the board for Wednesday’s WOD.  How about those hang squat clean thrusters?

And here’s the board for the evening intermediate class. Nice job!