Thursday September 26, 2013

Posted on Sep 25, 2013 | 0 comments

Good morning!

A few of us will be making a little road trip to CrossFit Excel for “Barbells for Boobs” on Friday October 11. This is a fundraiser for breast cancer awareness. It will be a partner WOD. So grab a friend and come with! You can register for this event HERE.

 

Are you newer to CrossFit and looking to compete? Hercules CrossFit is opening their registration for their “Rookie Rumble” this Saturday! The event is on December 8, but it will sell out fast. Take the challenge and SIGN up Saturday!!!!

 

REMINDER: KEEP IN MIND THAT WE HAVE AN ONGOING REFER-A-FRIEND PROGRAM. BRING A FRIEND THAT SIGNS UP WITH A 3 MONTH COMMITMENT AND YOU WILL RECEIVE $50 OFF OF YOUR NEXT MONTH’S DUES! 

 

Skill Warm-up:

10-12 Ring Dips (Practice kipping efficiently…for those with Muscle ups, 3-5 MU)

5-8 Defecit Handstand Push-ups

8 Alternating Pistol Squats

 

WOD:

20 Minute AMRAP:

20 Front Squats 95#/65#

20 Box Jumps 24″/20″

20 Ground to Overhead w/ plate 45#/25#

 

CrossFit Melt (8am and 7pm)

30 Minute Running clock:

Run OR Row 1000m,

in remaining time, AMRAP:

15 Deadlifts

12 Alternating Dumbbell Snatch

9 Pull-ups