Work Out of the Day

 “Billy’s 27″

2 min max burpees

7 min amrap-
2 thrusters, 135lb/93lb
7 toes to bar
2 sumo deadlift high pulls, 135lb/93lb
7 ring dips

2 min rest

7 min amrap-
2 squat cleans, 155lb/103lb
7 slapping pushups
2 push jerks, 155lb/103lb
7 chest 2 bar pullups

2 min rest

7 min amrap-
2 parallette handstand pushups
7 deadlifts, 155lb/103lb
2 rope climbs, 15ft
7 hang power cleans, 155lb/103lb

total rounds completed x burpees = score

Work Out of the Day

In teams of Two perform the following:

For time:
100 Box jump, 20 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
100 Double Unders
100  Ab-Mat Situps
100 Push press, 45 pounds
100 Good mornings 45/33
100 Wall ball shots, 20 pound ball
100 Burpees
100 ft lunges

**Paleo/Zone Challenge Update**

So we’re about a month into the Paleo/Zone Challenge and We’ve been hearing alot of positive things from everybody so far. But we’ve also been hearing some negative things as well. Now with just a little over a month to go if anyone has any questions about either of the diets or are unhappy with the diet they chose and would like to give the other one a shot, now is the time.  I am a big advocate of the Paleo diet, and would be happy to sit down with anyone who needs help ironing out all the details about the diet. Shain and Billy are big supporters of the zone diet. So if you have any questions regarding either of the diets let us know.

Work Out of the Day

run 400m

15-overhead squats 95/63

run 400m

15-Snatches

run 400m

15- hang Snatches

run 400m

15 Power Snatches

run 400m

Workout of the Day

For time:

21 - Kettlebell Thrusters

21 - Muscle-ups

15 - Kettlebell Thusters

15 - Muscle-ups

9 - Kettlebell Thrusters

9 - Muscle-ups 

Congratulations to Bill!  He lead the gym in donations for the Wounded Warrior Project and Athletes for a Cure.  He raised just over 30% of our entire team’s donation!!  Once again, great job to everyone who was a part of the event, we appreciate your thought and your effort.  The $1253 that we raised, in two short days, is testament to the fact that “a small group of thoughtful, committed people can change the world. Indeed, it is the only thing that ever has.”  (Margaret Mead)

Rest Day

Thanks to everyone that came out yeserday for Fight Gone Bad IV.   It was really short notice, but we still raised over $1,000 in just 2 days!  Also thank you to everyone that couldn’t make it but still donated online.  It was a great event and we can’t wait to do it again next year.  Congratulations to Chris Meisner who is taking home the belt with a score of 375!(an improvement of 49 reps from last month).

***Fight Gone Bad IV is today at 10am, 2pm, and 5pm!  It’s still not to late to register and come workout and raise money for a 2 great causes: The Wounded Warrior Project and Athletes for a Cure***

Work Out of the Day

 “Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Hope to see all you guys there today.  Bring your family and friends to support you and cheer you on.  Even if you can’t make it in you can still help by clicking here and donating.  If you need some extra motivation to hit this workout with everything you got, click here and read the blog at CrossFit 324. 

***Fight Gone Bad IV is this Saturday!  Click on the events link to find out how you can help us and the whole CrossFit community raise money for The Wounded Warrior Project and Athletes for a Cure***

Work Out of the Day

Make up a workout you missed this week

or

“Isabel“

For time:
Snatch 135lbs/93lbs, 30 reps

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Only 1 more day til Fight Gone Bad 4!  CrossFit boxes all over the nation are teaming up to raise money for The Wounded Warrior Project & Athletes for a Cure (Prostate Cancer Foundation).  Register here to participate in the workout on saturday, or if you just want to donate but can’t make it in.  You can also click here to see who is participating from SCCF and donate for them.  Tell all your friends and family to come down and support you while you crush this brutal workout for a good cause.  We will also be accepting donations at the event.  For more info click on the event link to the right.