5 RFT
6 - HSPU
12 - Pull-ups
18 - Sit-ups
200m Farmers Carry on Hill
4/5/13
4/4/13
WOD for Thursday 4.4.2013
15 Thrusters (135/95)
200 Jump rope singles
20 Thrusters (95/65)
400 Jump rope singles
30 Thrusters (65/45)
Jump rope singles for 5 min.
200 Jump rope singles
20 Thrusters (95/65)
400 Jump rope singles
30 Thrusters (65/45)
Jump rope singles for 5 min.
4/3/13
Ladies Night at The Box!!!
1st Annual CrossFit 573 Ladies Night at The Box!!!
April 12, 2013 – 7:00pm to ???
There will be a group workout suitable for everyone and a WOD competition with prizes awarded to the top three finishers.
Salad Supper: Please bring any type of salad to share.
Drinks will be provided.
Invite all of your girlfriends—not just for CF573 members!!! Share your CrossFit passion! This is your chance to bring those ladies who may feel intimidated by working out amongst the guys on their first visit.
Do some Mother's Day shopping!!! Representatives from Premier Jewelry, Scentsy & Jamberry Nails will be present!
Rhyen Campbell and Kayla Dennison are taking shirt orders. Please let them know by April 5th!!!
April 12, 2013 – 7:00pm to ???
There will be a group workout suitable for everyone and a WOD competition with prizes awarded to the top three finishers.
Salad Supper: Please bring any type of salad to share.
Drinks will be provided.
Invite all of your girlfriends—not just for CF573 members!!! Share your CrossFit passion! This is your chance to bring those ladies who may feel intimidated by working out amongst the guys on their first visit.
Do some Mother's Day shopping!!! Representatives from Premier Jewelry, Scentsy & Jamberry Nails will be present!
Rhyen Campbell and Kayla Dennison are taking shirt orders. Please let them know by April 5th!!!
4/2/13
WOD for Tuesday 4.2.2013
3 RFT
Run distance decreases each round.
800m/400m/200m
50 Squats
40 Sit-ups
30 Walking Lunges
20 HR Push-ups
10 Burpees
Run distance decreases each round.
800m/400m/200m
50 Squats
40 Sit-ups
30 Walking Lunges
20 HR Push-ups
10 Burpees
4/1/13
WOD for Monday 4.1.2013
20 Min. AMRAP
10 KB High Pulls (53/35)
15 Wall Ball Shots (20/14)
20 KB Swings (53/35)
10 KB High Pulls (53/35)
15 Wall Ball Shots (20/14)
20 KB Swings (53/35)
3/28/13
WOD for Friday 3.29.2013
5 RFT
35 Double Unders
200m Run
NOTE: Both 5:30pm classes (CF & GF) and the Saturday morning 9:00am class are cancelled in honor of Good Friday/Easter. General Fitness members are welcome to participate in any regular class time today. Have a safe and blessed Easter weekend.
35 Double Unders
200m Run
NOTE: Both 5:30pm classes (CF & GF) and the Saturday morning 9:00am class are cancelled in honor of Good Friday/Easter. General Fitness members are welcome to participate in any regular class time today. Have a safe and blessed Easter weekend.
WOD for Thursday 3.28.2013
"The Deck"
Hearts = Burpees
Diamonds = Push-ups
Clubs = Sit-ups
Spades = Mountain Climbers
Jokers = Coach's Choice
Number value of card = number of reps
Face cards = 10 reps
Aces = 11 reps
Hearts = Burpees
Diamonds = Push-ups
Clubs = Sit-ups
Spades = Mountain Climbers
Jokers = Coach's Choice
Number value of card = number of reps
Face cards = 10 reps
Aces = 11 reps
3/27/13
WOD for Wednesday 3.27.2013
"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
R.I.P. Sir.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
R.I.P. Sir.
3/26/13
WOD for Tuesday 3.26.2013
400m Run
12 Shoulder Press (95/65)
400m Run
18 Push PRess
400m Run
24 Split Jerk
400m Run
12 Shoulder Press (95/65)
400m Run
18 Push PRess
400m Run
24 Split Jerk
400m Run
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