FRI 08.16.13 Strong, POSE, Stress & Bring A Friend!


STRONG! Tonight’s screening is at 7p…movie starts at 8.
POSE running seminar: Join Coach Amy for the POSE running workshop Sat at 9:30a at CFM (other classes will be held as scheduled). Cost is $20.
Stress workshop: Holistic MD Maiysha Clairborne is leading a free workshop on Tues at 6:30p at CFM on stress reduction.
Bring-A-Friend Days: Next Thursday, Friday & Saturday, bring your friends, family, coworkers, and anyone else you’ve been jabbering on to about CrossFit… BRING EM ALL to any class next week on the 22, 23 or 24th. Just PLEASE RSVP so we can reserve their spots (visitor space is limited to 6 guests per class to accommodate both guests & students). Email FRIENDS at to save your friend’s space!
cfm_helen (8 of 17)Lotsa pull ups coming in today’s WOD, just like the ones Beka & Anastasiya repped out at To Helen Back finals.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Overhead squat: 5-5-5+
B. “Angie” – For time:
100 pull ups
100 push ups
100 sit ups
100 squats

And coming tomorrow…

Partner Workout
As many rounds as possible in 20 mins:
3 Overhead Squats (135/95)
3 KB Swings (2/1.5)
3 Hang Power Clean + Push Press (135/95)
3 Box Jumps (24/20)
*Partner 1 completes 1 entire round and tags in partner 2, both partners completing an entire round is a score of 1 round.

Sunday schedule

All Levels 12n-1p
“4 Quarters” – WOD is divided into 4 quarters of 5 minutes each with a 2:30 rest between quarters. Each quarter should be an all out effort.
1st Quarter – 5 Minutes – as many rounds as possible of:
5 deadlifts – 135/95 or 185/125 or 225/155
6 chinups and 6 ring dips or 4 muscle-up transitions w/ band to ring dip or 2 muscle-ups
2nd Quarter – 5 Minutes -as many rounds as possible of:
5 power cleans 95/65 or 135/95 or 165/115
10 hand-release pushups or 5 handstand pushups
3rd Quarter – 5 Minutes – as many rounds as possible of:
5 kettlebell swings 35/16 or 53/35 or 70/53
1 60 yard shuttle sprint (30 yards out, 30 yards back)
4th Quarter – 5 Minutes – as many rounds as possible of:
5 thrusters 75/45 or 95/65 or 135/95
30 singles or 10 double-unders
Open Gym 1-2p

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