Everyone Show Up! Lots of Fun!
WOD
Team 10K Row
Friday, April 27, 2012
Thursday, April 26, 2012
Friday April 27
This workout will be challenging an work your
mental and endurance limits!
Just saying!
Warm up Stretch and get down to business.
WOD
The Heat
AMRAP 20 min:
10 KBS (70,53)
20 push ups
30 squats
40 double unders
$20.00 / HALF HOUR MASSAGE
We are also having an excellent Massage Therapist
join our team.
Adrian is an avid Mountain Biker and is pursuing
Elite Fitness through CrossFit actively.
So he knows what you are going through.
We will be test running him for two months all of
May and June with sessions costing only $20 for
an half hour.
Remember that these are fufu massages for
a cruse line. The goal is to loosen the body up from
fast muscle growth that occurs in CrossFit.
(Muscle Release)
Sign up sheet for times will be up at the front desk
starting May 1st. If we like him prices will go
up after June. It would be a good idea to
take advantage of this time!
Wednesday, April 25, 2012
Thursday April 26
WOD
1. Power Snatch
3 x 3
2. " Sazerac"
AMRAP 10:
6 Power Snatches (115, 85)
9 Toes to Bar
12 Box Jumps (24, 20)
Tuesday, April 24, 2012
Wednesday April 25
SKILL
Push Up!!!
MOBILITY
Front of the Hip
WOD
"Dark and Stormy"
25 Deadlifts (225, 155)
50 Pull Ups
25 Deadlifts (225, 155)
Monday, April 23, 2012
Tuesday April 24
"Killing the Fat Man" Episode #2
WOD
Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Sunday, April 22, 2012
Monday April 23
SKILL
Pull Ups and Muscle Ups
MOBILITY
Shoulder External Rotation
WOD
Open WOD 12.1
AMRAP 7:
Burpees
OK Amanda, Daisy, Leticia, and Martha put $100,
big ones, smackaroos, on a bet to who will lose the
most inches! Last night we took measurements and in
two months the winner gets the pot! Rock and roll girls!
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