Welcome to CrossFit 573!: August 2012

8/31/12

WOD for Friday 8-31-2012

5000m Team Rowing Regatta

2 Teams
1 person rows while the rest jump rope.
1st team to 5000m wins.

HAPPY BIRTHDAY LILY!!!!

Saturday & Monday Classes

NOTE: We will have class on Saturday at 9am. There are no classes on Monday so we can all celebrate Labor Day!

8/30/12

WOD for Thursday 8-30-2012

50 Wall Ball Shots
5 Pull ups
40 Wall Ball Shots
10 Pull ups
30 Wall Ball Shots
15 Pull ups
20 Wall Ball Shots
20 Pull ups
10 Wall Ball Shots
25 Pull ups

8/29/12

WOD for Wednesday 8-29-2012

15 Minute AMRAP

10 Box Jumps
20 Kettlebell Swings (53/35)
50m Sprint

8/28/12

8/27/12

WOD for Monday 8-27-2012

50 Sit ups
50 Double Unders
50 Sit ups
50 Push ups
50 Sit ups
50 Burpees
50 Sit ups

8/24/12

WOD for Friday 8-24-2012

For Time

100 Push Press (95#/65#)

Tabata
Wall Sits
Planks

8/22/12

WOD for Thursday 8-23-2012

Runs

600m
400m
200m
100m
200m
400m
600m

10 Box Jumps, 15 Box Dips, 20 Squats between each run interval.

Finish

KTE x 30

WOD for Wednesday 8-22-2012

3 RFT

20 Pull Ups
20 Front Squats
20 Push Ups
20 Back Squats

Finish
400m Run
100 Sit ups

8/21/12

WOD for Tuesday 8-21-2012

21-15-9

Thrusters (95#/65#)
Box Jumps (24"/20")

400m Run
20 Pull ups

8/20/12

I know this is short notice but tonight (Monday August 20th) at 7:00pm we will have a special guest--Nancy Moll of Dallas, TX--author of the blog Paleo Por Vida! Nancy will give a seminar on Paleo Nutrition. Admission is free. Shoot me a message if you are going to attend.

WOD for Monday 8-20-2012

For Time

2 Mile Run

Kettlebell sit ups 2 x 15
Kettlebell side bends 2 x 15

8/17/12

WOD for Friday 8-17-2012

Tabata

Wall Ball Shots
Battle Ropes
Med Ball Sit Ups
Kettlebell Swings

50 Jumping Jacks between each movements

800m Run

8/16/12

WOD for Thursday 8-16-2012

5 RFT

15 Deadlifts
200m Hill Run
15 Burpees

Hollow Rocks
Back Extensions

8/15/12

WOD for Wednesday 8-15-2012

15 Minute AMRAP

10 Push Ups
20 Kettlebell Swings
30 Double Unders (90 singles)

Finish: 20 KTE

8/14/12

WOD for Tuesday 8-14-2012

5 RFT

400m Run
50 Air Squats

Finish: 100 Abmat Situps

8/13/12

WOD for Monday 8-13-2012

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Row 1000m

8/10/12

Class Schedules/Scheduling

A few reminders for next week...

The 5:15am class will now begin at 5:00am. All classes begin on the hour with a group warm-up.

We have added a 2:00pm class effective 8/13.

You can now schedule classes through our Facebook page.

We now have a mobile app to schedule classes from. (I'll give out the details next week).

Kid Fit will resume 8/13 but will have a schedule change. Kid Fit will now be on Monday, Wednesday and Thursday at 4:00pm. (switching Tuesday to Wednesday)

All new members must complete our Foundations program. We will offer it weekly on the following days/times:

Monday - 6:00pm
Wednesday - 6:00pm
Thursday - 6:00pm
Saturday - 10:00am (graduation wod)

8/6/12

WOD for Tuesday 8-07-2012

6 RFT

200m Sprint
8 Squat Clean & Jerk

WOD for Monday 8-06-2012

Chelsea

5 Pull-ups
10 Push-ups
15 Squats

Performed each min on the min for 30 min

8/3/12

Kid Fit Classes Canceled

There will be NO KID FIT classes the week of August 6 - 10.

Classes will resume the week of 8/13.

Thanks!

Foundations Classes

All new members MUST ATTEND our Foundations classes. These 4 classes teach the basic fundamental movements of CrossFit and are MANDATORY. Once completed, the new members can transition into the regular classes.

Foundation classes will begin on Monday August 13, 2012.

Class times are as follows:

Monday - 6:00pm
Wednesday - 6:00pm
Thursday - 6:00pm
Saturday - 10:00am

If you are interested in becoming a member and have a schedule conflict with any of these times then please contact us.