Take the rest day or come in and make up what you missed!

I have yet to see a better CrossFit outfit than this one!

REST DAY!!!

Sorry for the short notice but I was just told that the car wash for Relay for life is cancelled until further notice.  Albertson’s is having a water problem and cannot host us.  If someone out there has any suggestions on where to move the Car Wash, it would be greatly appreciated or we’ll just have to reschedule.

TEAM WOD!!!

To do FRAN!!!  Don’t run and hide, she’s fun!  Come prepared to get a good sweat today!  Fran is a great butt kicker!

Strength:

clean and jerk

Workout:

“FRAN”

21-15-9

Thrusters (95/65)

Pull ups

Don’t forget Relay for Life Car wash…Saturday 12-4pm!  We need as much help as possible!  Thanks guys!

It’s been a week of all sunshine!  We’ve been soaking up as much of it as we can by working out outside!

Strength:

10 minutes to Establish 1RM Shoulder Press

Workout:

10 Minutes AMRAP of:

Turkish Get-ups

Alternating arms

Cashout:

 3 x 200m Sprints

Don’t forget to sign up for CrossFit for Hope.  You can sign up here http://hope.crossfit.com/ or if you can’t participate and would like to donate, please donate to the CrossFit Unbound donations page.

Woody and Rich after a really rough WOD

REST DAY!!!

This Saturday from 12-4 we have the Relay for Life Car Wash happening in the Albertson’s Parking lot.  We need any and all hands to help.  Also, if you have any extra supplies like towels or buckets we can use, it would be much appreciated.  Tell all your friends to stop buy and get their cars washed!

Strength:

Bench Press

Workout:

21-15-9

KB Sumo Deadlift High Pull

Burpee Broad Jumps

Cashout:

3 x 20 KB Twists

If you are signed up for the bootcamp, don’t forget that it starts tomorrow.  8am or 6:15pm!  See you in here!!!

It’s suppose to be nice tomorrow so we are playing outside!

Strength:

Snatch

Workout:

400m Run

100 Squats

200m Run Backwards

50 Push ups

200m Run Backwards

100 KB Swings

400m Run

Monday is the start of another bootcamp.  8am or 6:15pm Monday/Wednesday/Friday.  If you have already signed up, show up in comfortable workout gear and ready to work.  If you have not, show up a few minutes early to fill out some paperwork.  We’d love to see you all there!

Don’t forget to sign up for CrossFit for Hope!  Check out the previous blog post for more info.

Abbie Rx’d her first WOD this week and then Rx’d another one the next day!  Congratulations!!!

Strength:

Overhead Squats

Workout:

“Diane”

21-15-9

Deadlifts

Hanstand Push Ups

Don’t forget to sign up for CrossFit for Hope now!  The Fundraiser WOD takes place on June 9th.  We’d like to see as many of you there as possible.  To donate or sign up please go here. http://hope.crossfit.com/affiliate?id=2050

REST DAY!!!

I’d really like to see everyone sign up for this amazing event.  It’s called CrossFit for Hope.  It’s a fundraiser and WOD that will take place on June 9th.  All the proceeds to go St. Jude Children’s Hospital.  The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases.  Please sign up and send the link to your friends.  I set our gym goal at $3,000.  I’d love to see us achieve this.  If you can participate, sign up here http://hope.crossfit.com/ or if you cannot, go to our team page and make a donation.  Every little bit helps.

Strength:

Clean and Jerk

Workout:

3 Rounds of:

800m Run

20m Tire Flips

10 Wall Balls