Your workout of the day!
Schedule change: our new nightly schedule starts today! Our evening WODs are at 5, 6 and 8 p.m. Monday through Thursday, and at 5 and 6 p.m. on Fridays.
We have even more exciting announcements rolling out soon, so make sure you’re on our email list. See Melissa or Eric if you’re not.
“Nancy”
Five founds for time of:
400m run
15 OHS (95#/65#)
Have you seen our new door? Pull it to open.
Tagged… Again!
Did you think we weren’t doing Fran?!
FRAN, compare to 10JUN13
21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups
We have a door now! Please pull to open it.
TGIF!
Please note: there is NO 6:30 p.m. class Friday. But we have added a 4 p.m. class to the schedule, just for tonight (Friday).
We have some very exciting news to share. We’re going to have a blast this fall. We’ll leave the announcements for Monday.
“Running Annie”
50 Double-unders
50 Sit-ups
Run 200m
40 Double-unders
40 Sit-ups
Run 200m
30 Double-unders
30 Sit-ups
Run 200m
20 Double-unders
20 Sit-ups
Run 200m
10 Double-unders
10 Sit-ups
Run 200m
IT’S AUGUST?!
Please note: the 6:30 p.m. class this Friday is cancelled. BUT we’ve added a 4 p.m. class this Friday.
And another thing: our PR Challenge has been cancelled.
I know, we’re showering you with news!
Now, for the GOOD news…
OHS
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Check out the Fittest Man on Earth doing this WOD.
15 minute AMRAP
12 Hang Power Cleans 95/65
9 Burpees
6 Push Jerks 95/65
Rest 30 seconds
Get lifted!
Check out some shots from yesterday’s Total.
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Did you check out some of the 2013 CrossFit Games coverage this weekend? Go to Games.CrossFit.com for archived footage of the amazing events.
Thank you to everyone who made it to the track on Saturday! It was great to get outside.
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Make 3 attempts at each lift. Your score is the total of your heaviest successful lifts.
Allow yourself extra time to show up to the park on time!
3 Rounds For Time
800m Run
20 Kettlebell Swings (53/35)
20 Pushups – Hand Release
Have you heard about our August PR Challenge? We’re testing FRAN! There will be ca$h prizes for best male and female times, Rx, as well as ca$h prizes for most improved male and female, scaling allowed.
Part 1, where you’ll set your Fran time, is Saturday, August 3, during regular WODs.
Part 2, where you’ll attempt to crush your old Fran time, is Saturday, August 24. It’s going to be an awesome day!
The buy-in is only $20. See Eric or Melissa to sign up.
EMOM for 10 minutes
2 Hang Snatches @80% 1RM; refer to 25JUN13
Then,
12min AMRAP
100′ Farmers’ Carry (25#/15# plates in each hand)
*Every 2 minutes (starting at minute 2), complete 10 burpees
Have you heard about our August PR Challenge? We’re testing FRAN! There will be ca$h prizes for best male and female times, Rx, as well as ca$h prizes for most improved male and female, scaling allowed.
Part 1, where you’ll set your Fran time, is Saturday, August 3, during regular WODs.
Part 2, where you’ll attempt to crush your old Fran time, is Saturday, August 24. It’s going to be an awesome day!
The buy-in is only $20. See Eric or Melissa to sign up.
“Kelly”
Five rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)
Refer to 12JUN13
Check out James moving over 400lbs of weight!
