February 28, 2013
Kilo’s Sonia Rodriquez completing Overhead Squats
at the Battle Of The 5 Seasons
“Elegance is perhaps best on display in CrossFit’s workouts,
which tend toward couplets and triplets and precise prescriptions,
designed to maximize intensity.” —Pat Sherwood
Announcements!!
No Yoga Today due to Seminar!
Don’t Forget the Self Defense Seminar Tonight 6:30—8:00 p.m.!!! Guest Instructors: Abby Oelmann & Bill Herkelman. To Register: Please click here and purchase a Thursday Seminar. Then you also need to register for the Self Defense Seminar.
Remember to take ALL belongings with you. We can not have shoes, wrist wraps, etc. stay at The Gym any longer due to lack of space. For your convenience, we will be putting up a sign-up sheet for gym bags shortly! All items need to be taken home by this Friday. Thanks for understanding:)
RX: Rest/Open Gym
Gold: Rest/Open Gym
Silver: Beginners Class at 5 am and 5:20 pm!!
Endurance: Rest/Open Gym
Men’s S&C: Power Snatch 3×1 @95% 3×2@90%. Then, 2 rounds of 25 Walking lunges and 25 Push ups.
Women’s S&C: 3×5 Snatch DeadLift. 6×10 Overhead Squat. As Many Rounds As Possible 15min. 20 cal Row, 15 Push Ups, and 10 Strict Pull Ups.
Competitor: 5am and 4:30pm. Back Tucks/ Rolls. Bar Muscle Ups and Butterfly Pull Ups. 5min AMRAP Hang power snatch 50/70
Yesterday’s workout
ring push ups inverted rows
KB snatches
WOD 4 rounds + 5 cal row
Ab workout BWC done
My jump rope has been returned. Thanks a million to whomever returned it.
Deadlift: 35, 45, 50, 55, 60, 65
Wod: 100 double unders, 50 24in box jumps, 50 pushups, 50 butterfly sit ups, 50 burpees. 25:02. Du’s took me forever because I was going to get them all!
BWC- done
Glad to hear u got ur jump rope back belmer!
I’m going to keep this WOD on my list to do when I can get my butt in for the open gym. Great job on the DU!!!
3 rds: no time kept
250m row
50 DU
15 PU – red and purple band
10 HSPU – put my head on pad and kipped up, three pads and black pad
yesterdays wod 3rnds + 1 rx
Yesterdays wod: 3 rounds plus did the amrap for today
I also did one bar muscle up with hardly any assistance 
I will get these soon !!!!
Thanks Bill and Abby for the self defense seminar! I really enjoyed it!