Welcome to CrossFit 573!: June 2012

6/29/12

Bring a Buddy Month

Bring a Buddy Month was as HUGE success!!!

Thanks to all of our members who referred people to CF573!

Kipping Pull-Up Club

4 members joined the kipping pull-up club this week!

Congrats to the following CrossFitters!

Tosha B.
Dani M.
Lee Ann T.
Andrea A.

GREAT JOB!!!

6/26/12

Independence Day

Just a note that there will be no classes on Wednesday July 4, 2012 so that we can celebrate Independence Day.

WOD for Tuesday 6-26-2012

WOD's are posted daily on the whiteboard in the gym.

6/25/12

WOD for Monday 6-25-2012

"Nancy"

5 RFT

400m Run
Overhead Squats (95#/65#)

Max sit-ups in 2 min.

6/22/12

WOD for Friday 6-22-2012

10 RFT

10 Wall Ball Shots
10 Pull Ups
10 Sit Ups

Finish
Max push ups in 2 min.

6/21/12

200m Run
21 Kettlebell Swings (53#/35#)
21 Kettlebell High Pulls

400m Run
15 Kettlebell Swings (53#/35#)
21 Kettlebell High Pulls

800m Run
9 Kettlebell Swings (53#/35#)
9 Kettlebell High Pulls

400m Run
15 Kettlebell Swings (53#/35#)
15 Kettlebell High Pulls

200m Run
9 Kettlebell Swings (53#/35#)
9 Kettlebell High Pulls

6/20/12

WOD for Wednesday 6-20-2012

"McGhee"

30 Min. AMRAP

5 Deadlifts (275#/185#)
13 Push ups
9 Box Jumps (24"/20")

6/19/12

Buddy Month!

Know anyone who wants to try out CrossFit but isn't sure if they're ready to commit? During the rest of June we are offering one week FREE! Call, come by or email us and come check it out!!!

WOD for Tuesday 6-19-2012

"Michael"

3 Rounds for time

800m Run
50 Back Extensions
50 Sit ups

Finish:

Max reps of burpees in 2 minutes.

6/18/12

WOD for Monday 6-18-2012

15 Min. AMRAP

15 Goblet Squats
15 Push-ups
30 Lateral Jumps
200m Run

KTE's 2 x 15
Plank circuit

6/15/12

WOD for Friday 6-15-2012

"Eva"

5 RFT
800m run
30 KB Swings
30 Pull-ups

6/14/12

WOD for Thursday 6-14-2012

5 RFT

100 squats
30 push ups
30 sit ups
100m sprint

6/13/12

WOD for Wednesday 6-13-2012

21-15-9

Deadlift (185#/115#)
Burpees
Ring Dips

Finish

1 mile run

6/12/12

WOD for Tuesday 6-12-2012

15 Minute Station Rotation

20 KB Skull Crushers
Pistols
Double Unders
Jumping Lunges
Wall Balls
Sit-ups

6/11/12

WOD for Monday 6-11-2012

"Grace"

30 Clean & Jerks (135#/95#)

Finish:

800m run
KTE 2 x 10
KB Side bends 2 x 10 each side

6/8/12

WOD for Friday 6-8-2012

20 Min. AMRAP

10 Box jumps (24"/20")
10 OHS (95#/65#)
200m Hill Run

6/7/12

WOD for Thursday 6-7-2012

Skill

Clean & Jerk

WOD

100m Walking Lunges
25 Pull-ups
100m Walking Lunges
20 Pull-ups
100m Walking Lunges
15 Pull-ups
100m Walking Lunges
Pull-ups

Finish

Tabata Sit-ups

6/6/12

WOD for Wednesday 6-6-2012

5 RFT

20 Power Cleans (95#/65#)
400m Run

Hollow Rocks

6/5/12

Update on Gina Beggs 6-5-2012

I visited Gina in the SICU at Saint Francis Medical Center in Cape Girardeau this morning. Gina is doing extremely well and wanted me to thank everyone for their prayers and support. She is resting comfortably and is ok with having visitors. Gina expects to be in the hospital for 3 to 5 days.

Thanks!

Blake

Gina with her beautiful daughters Karlee & Courtney!

WOD for Tuesday 6-5-2012

30-25-20-15-10-5

Double Unders
Push Press
Squats

Note: Triple jump rope number if you cannot complete double unders.

6/4/12

Update on Gina

Here's the latest update as of noon today on Gina. Gina is out of surgery and in recovery at the SICU at Saint Francis Medical Center in Cape. Everything went well!!! Thank you to everyone for their prayers and support!!!

6/3/12

WOD for Monday 6-4-2012

90 Day Baseline Test/Measure

5 RFT

20 Box Push-ups/HR Push-Ups
20 Jumpings Squats
20 Kettlebell Swings
20 Sit-Ups

SPECIAL REQUEST!!!

Please pray for fellow CrossFitter Gina Beggs (shown in the photo on the right with BFF Dawn LaRue!)

Gina is having surgery today to remove a tumor from the membrane covering her brain. Pray for her doctors, nurses, family--especially her daughters. We love Gina and wish her a speedy recovery.

"I can do all things through Him who gives me strength" Philippians 4:13