WORKOUT OF THE DAY

park tavern

MON 11.4.13 Congrats CFMakeover winners!

By | CFMakeover, WOD | One Comment

CFMakeover results

Congrats to everyone who completed our first CFMakeover!
We crowned the winners at Thurs night’s Halloween party. Here are the results:
1st place male- Patrick/P-Lane
1st place female- Hope
2nd place male- Dozier
2nd place female- Amanda C
Get Swole winner- Emilio
Honorable mention (WOD improvement)- Stuart & Shannon
Honorable mention (Physique change)- Zack & Christine

Congrats to all who played the game & thanks to our sponsors for donating prizes: FLO2S, Icebox Cryotherapy, Midtown Life Studio, Drs. Baumrind & Baumrind Family Dentistry, lululemon howell mill, Park Tavern, RiRa Irish Pub, Yeah! Burger, Parq restaurant & KillCliff.

imageCongrats to our CFMakeover winners Stuart, Dozier, P-Lane, Amanda, Christine & Hope (not pictured: Emilio, Zack & Shannon)

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

A. Deadlift: 3×5 workups
B. 5 rounds for total reps of:
15 seconds DUs or singles, Rest :45
15 seconds weighted or strict pull ups, Rest :45
15 seconds burpees, Rest :45

And coming tomorrow…

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.