Mobility For Stability

Judy S and her great overhead position.

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WOD for Testy Wednesday 7/10

STRENGTH

press 5x3

CONDITIONING

"PENALTY BOX"

for time: 100 overhead squats, 35/25kg

*Every minute on the minute perform 10 box jumps (24"/20") and max rep overhead squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. At the beginning of every minute you must stop to perform 10 box jumps.

Stop when you complete 100 overhead squats. Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

Compare to 27JAN2010. Post score/time to whiteboard/comments/Cody.

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You might have noticed that we are only running one class this Saturday. It's a 9am and we won't even open the doors to FCF 3.0. The entire hour will be in the new space!

Then you can join us down at SLU for a special Mobility For Stability clinic with CFSLU's very own Dr. Karlie!

THEN ON SUNDAY IT'S THE 3rd ANNUAL FIELD DAY + SECRET BBQ!!!

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Remember

Remember remember the 5th of November

Team Epic: Garit

Because your legs will hurt after this workout.

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WOD

"PENALTY BOX"

Every minute on the minute perform 10 box jumps (24"/20") and max rep Overhead Squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.

Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

compare to 27JAN2010.

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Go Team Rogue!

courtesy CrossFit.com

Have you been watching mainsite for this awesome competition between some of CrossFit's elite? Equipment suppliers Rogue Fitness and Again Faster sponsor athletes to get them to competitions. CrossFit HQ decided to get everyone out to Tahoe for a weekend and put them through a bunch of challenges.

As Paolo has said, it's basically like Real World vs Road Rules for CrossFitters! You guys already know who we ride for...

Team Rogue vs. Team Again Faster [mov] [wmv]

Tony & Mikko [mov] [wmv]

CrossFit's Elite vs Double Unders [mov] [wmv]

Event 1: Log Toss [mov] [wmv]

Paddleboard Cam [mov] [wmv]

Event 2: OHS & Pushups [mov] [wmv]: 

Event 3: Squat Clean Thrusters, Hill Run [mov] [wmv]

Event 4: 20 Backsquats [mov] [wmv]

Event 5: Log Flip, Run, Push Press [mov] [wmv]

The Story Behind the Rogue vs. Again Faster Throwdown [mov] [wmv] 

Event 6: Relay, Plate Carry, Truck Push, Buddy Carry [mov] [wmv]

Roundtable in Tahoe: Lipson on the Spot [mov] [wmv]

Event 7: Hill Run [mov] [wmv]

Event 8: Burpees & Pullups [mov] [wmv]

We Didn't Plan This [mov] [wmv]

Event 9: Max C&J [mov] [wmv]

Event 10: Handstand Pushups, GHD Situps and Muscle-ups [mov] [wmv]

Dealing With Defeat [mov] [wmv]

Event 11: Team Chipper [mov] [wmv]

Roundtable in Tahoe: Multiple Competition Season [mov] [wmv]

Event 12: Burpee Broad Jump, Kayak, KB Swing, Run, Drag [mov] [wmv]

Camille Leblanc-Bazinett and Dave Castro Arm Wrestle [mov] [wmv]

Event 13: KB Swings, Buddy Carry, Pistols [mov] [wmv]

Event 14: Burpees, KB Snatch, Sled Drags [mov] [wmv]

Roundtable in Tahoe: The Team Experience [mov] [wmv]

Event 15: Kayaks & Paddleboards [mov] [wmv]

Stay updated! http://crossfit.com

A Bunch of CFers

WOD

It's another workout from the "A Bunch of CrossFitters" crew. This particular one coming from SnoRidge CrossFit:

"PENALTY BOX"

Every minute on the minute perform 10 box jumps (24"/20") and max rep Overhead Squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.

Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

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Our GRAND OPENING is this Sunday! Are you coming? Have you spread the word? Bring friends? Family? Coworkers?

from that

to this

It will be a great time!  If you've been lurking on the blog and haven't seen the great new workout space, this is the time to do it.  And if you're one of our current clients, use this opportunity to show it off to your friends!   The gym is looking better than ever and there will be music and FOOD.  And...Tony will is in town for a week and plans to get some workouts in with all of you!

Speaking of which, what are YOU bringing?