Workout of the Day

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Sunday, April 20, 2014

Happy Easter!!

EASTER-BUNNY-WEB

Sunday’s Schedule of Classes:

8:00 – 11:00
Open Gym

8:30-9:30
Free Class for locals interested in CrossFit*

8:30-10:30ish – 2nd Sunday Funday Adventure WOD with Monika!  Bring light gloves and dress in layers!  Be ready to get sweaty, dirty, and adventurous!!

10:00-11:00
Free Class for locals interested in CrossFit*
*Drop-in fee of $20 still applies for visitors/guests from other CrossFit boxes

Friday, April 18, 2014

Don’t forget that we have our second “Adventure WOD” this Easter Sunday! Meet at STCF at 8:30 am… see the WODboard for details – or Facebook for more info…

Congratulations to all of our Regional athletes as you take on these next WODs!!!  We'll be cheering for you on the sidelines!!

Congratulations to all of our Regional athletes as you take on these next WODs!!! We’ll be cheering for you on the sidelines!!

CrossFit Classes:

Lift: Push Press 3-3-3-3-3

then:

8 min AMRAP of:

15 wall balls (12 ft. line)

30 double-unders

Here’s some pics from the Farmers’ Carry Fun on Thursday (and the WODboards):

Photo Apr 17, 5 43 39 PM Photo Apr 17, 5 45 35 PM Photo Apr 17, 6 01 57 PM

 

 

Thursday, April 17, 2014

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CrossFit Classes:

For Time*:

Row 1000 meters

400 meter sandbag carry

400 meter farmer’s carry

25 burpees

*(choose your own weight for the sandbag and farmer’s carry)

Intermediate Class:

WOD: 20 min AMRAP of:

400 meter run

10 knees to elbows

20 kettlebell swings

30 sit-ups

Wednesday’s WODboards:

Photo Apr 16, 18 56 54

Photo Apr 16, 17 53 46

Wednesday, April 16, 2014

 

What everyone thinks when they see Thrusters in a WOD:

Thrusters

CrossFit Classes:

WOD: 20 min AMRAP of:

5 thrusters (95/65 lbs)

7 hang power cleans (95/65 lbs)

10 sumo deadlift high pulls (95/65 lbs)

Intermediate Classes:

EMOM for 10 minutes of:

as many pull-ups as you can maintain for each minute

then:

WOD: 21-15-9

power cleans

wall balls

Tuesday’s WODboards:

Photo Apr 15, 18 23 18

Photo Apr 15, 19 07 59

Photo Apr 15, 17 45 23Here is Chris ‘living the dream!”