Welcome to CrossFit 573!

5/22/12

WOD for Wednesday 5-23-2012

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD for Tuesday 5-22-2012

12 Min. AMRAP

9 - SDHP
12- WBS
15- Burpees

5/21/12

WOD for Monday 5-21-2102

10-9-8-7-6-5-4-3-2-1

KB Swings
Box Dips
200m run after each set

KTE 2 x 10

5/18/12

Way to go Dylan!!!

This is a great story about one of our Kid Fit members -- Dylan. Earlier in the school year Dylan took the Presidential Physical Fitness Test and really struggled with his push ups. He did three in is first test.

This week Dylan asked his PE teacher if he could re-test on the push ups. Initially, the coach didn't think it would really make a big difference but agreed to let Dylan re-test.

The big difference is that Dylan has been attending the Kid Fit program at CrossFit 573.

Dylan's re-test push up total.... 27!!!!!!

Awesome job Dylan!!! Way to go! Your CrossFit 573 family is proud of you!!!!

WOD for Friday 5-18-2012

Team WOD

20 Minute AMRAP
Teams of 3

200m Hill Run
Kettlebell Swings
Goblet Squats

One person at each movement. Rotate to the next movement as soon as your teammate is back from the run. Score = total number of reps for Goblet Squats and KB swings.

5/17/12

WOD for Thursday 5-17-2102

Back Squats

5-5-5-5-5

10 Min. AMRAP

10 Hand Release Push-ups
10 Kettlebell Sit-ups
10 Kettlebell Push press

Finish
Row 500m or Run 800m

Push up planks 3 X 5

5/16/12

WOD for Wednesday 5-16-2012

In honor of Capt. Jason Holbrook...

"HOLBROOK"

10 RFT
5 Thruster (75#/115#)
10 Pull Ups
100m Spring
Rest 1 min.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

5/15/12

Canceled Classes

Just a note that the 9:00, 10:00 and 11:00am classes will be canceled tomorrow (Wednesday 5/16) so that the trainers can attend track and field day for the school kids.

Also, we have modified a few class times. These are the following changes:

7:00am class will be added starting Monday 5/21.

Saturday classes: 9:00am only.

Thanks for your understanding and cooperation!