Thanks to all our members that pitched in and gave it their all on the “Bugaboo” wod. We raised almost $400 in one day!
Work Out of the Day
“Raise the Roof”
As many rounds as possible in 20min of:
400m run
max rep push press, 75/53lbs
Workout of the Day
“Bugaboo”
For Time:
200 Thrusters (75/53lbs)
This WOD is in memory of Benjamin “Bugaboo” Abruzzo, who died of Spinal Muscular Atrophy on December 25th, 2005. It is important to raise awareness about SMA - Here is some information regarding the condition http://ghr.nlm.nih.gov/condition/spinal-muscular-atrophy.
Congratulations to Ash for getting his 1st muscle up today!
Workout of the Day
Run 800m
10 Sumo Deadlift High Pull, 2 Overhead Squat 95/63
8 Sumo Deadlift High Pull, 4 Overhead Squat
6 Sumo Deadlift High Pull, 6 Overhead Squat
4 Sumo Deadlift High Pull, 8 Overhead Squat
2 Sumo Deadlift High Pull, 10 Overhead Squat
Run 800m
Fight Gone Bad is comming! What are you doing to show your support? Have you invited all of your friends/family? Have you set up your FGB page and profile? Set your goals and kick some ass - We’ll see you September 25th!
Work Out of the Day
5 rounds for time of:
50 Jump and touch, 18″/12″
40 Squats
30 Situps
20 Pushups
10 Pullups
Here is a demo of the wod - video
Schedule Change:
Tuesday & Thursday’s 6pm class and Saturday’s 2pm class is now a CrossFit Beginners class only. Click the Schedule link for more details.
Workout of the Day
“Balls Out”
A.M.R.A.P. 30 min
7 MedBall Push-ups (20/14lbs)
7 MedBall Sit-ups (20/14lbs)
7 MedBall Cleans (20/14lbs)
Workout of the Day
21-15-9
Deadlift (275/185lbs)
Ring Dip
Box Jump (30″)
**Schedule change**
Tuesday & Thursday’s 6pm class and Saturday’s 2pm class is now a CrossFit Beginners class only. Click the Schedule link for more details.
Workout of the Day
Clean 1-5-1-3-1
Run 400m
15 Cleans (95/63)
9 Burpee Lateral Jumps
Run 200m
12 Cleans (95/63)
12 Burpee Lateral Jumps
Run 200m
9 Cleans (95/63)
15 Burpee Lateral Jumps
Run 400m
We will no longer have to get creative with boxes, bands, and PVC to keep our kids busy… CrossFit Kids is comming soon!
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