Tues / 8 Jul 2014

 

 

 

 

 

 

 

We need more awesome!!  

I know you are all awesome and you have awesome friends that you’ve tried to get to come suffer…I mean challenge themselves with you with this CrossFit thing!

I also know the REAL challenge is just getting them in the door.  Trying it out for a free class is ALWAYS an option!  Just let a trainer know that you plan to do so, so that it is not a surprise.

But for those HARD cases, the one who as repeatedly blown you off, had an excuse….

We have an answer, but this will most likely be a one-time deal only.

WE WILL HAVE A GROUPON OFFERING JULY 14th.  The deal will be a 10 class punch card for $89 (or a 5 class punch for $49).  So start spreading the news…no more excuses for your family and friends in the area to not come and experience CF with you!!

jason

TODAY’S WODS

Level I/II

AMRAP in 15 mins

300yd Shuttle
25 KB Swings (1.5/1 pd)

visitro

BW & KB

Tabata Tues!

Mobility:
15min Trainer led mobility to flexors

MCR/Core:
1 set Tabata Situps

WOD:
1set consecutive Tabata for each of the following:

-WallBalls
-SDHP
-WallSits
-HS holds

luke

TEAM CFSD

SNATCH

Take 15 mins to establish today’s 3RM
then do 3 reps at 95% of today’s 3RM
then do 3 reps at 90% of today’s 3RM

SN PULLS

3×3 @ 105% of today’s SN
then do 3 reps at 95%
then do 3 reps at 90%

*NOTE NO RDL TODAY*

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets

ladies

GYMNASTY: Progression work to build your Manna, Front Lever, Hollow Back Press, Handstand…

BTW, this is a Hollow Back Press…

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