THUR 04.03.14

Atlanta CrossFitters: support the Memorial WOD at BTB Ponce this Saturday at they “SWEAT FOR SARAH”… Sarah Jones was the woman tragically killed working on the set of Midnight Rider, and also a member of the BTB CrossFit community. Check out the details below:

Join us as we honor her with the first BTB memorial benchmark WOD.

Saturday, April 5th
8 am to 12 pm
BTB Ponce gym
http://www.btbfitness.com/crossfit-blog

sweat4sarah

This event is open to everyone. CrossFitter, non CrossFitter, family, friends and those that want to come hang out and support!
Entry includes raffle tickets for BTB gift certificates and other prizes.
$10 = 1 raffle ticket
$20 = 3 raffle tickets
$30 = 5 raffle tickets

Prizes will be on display the day of the event. Simply drop your ticket(s) into the drawing of your choice for your chance to win.

All proceeds from the event will benefit the Brookland-Cayce Education Foundation’s Sarah Jones Scholarship Fund.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- **Attorney CrossFit Challenge Competition**
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Sub strict or negatives.

B. 4 Rounds For Time:
12 Forward Rolls
12 Burpees
12 Atomic Situps (35/25# plate)

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