March 18, 2013
Do The Work
Do It Again
Spring Break is among us!! It’s easy to make excuses and skip working out when traveling for either work or play. Instead, commit to your health and hit these Workouts On The G0!
We made a mobility wod for members to complete 15 minutes prior to your workout time beginning on Monday. This will benefit all of you! A TV will be mounted by the whiteboard. The coach will start the video and it will show you what mobility movements to complete. These are done with a partner. They are essential to the CrossFit fundamentals we coach everyday! In addition, we encourage foam rolling after the daily workout. These things are just as important as your workout. Take the time to complete them.
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
The Realistic Life Challenge is March 25th – May 19th!! Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
RX: For time and in order complete 20 Handstand Push Ups 30 Pinch Grip Plate Swings (15/20), 40 Pinch Grip Sumo Deadlift High Pulls (15/20), 50 Air Squats, 40 Push Press (30/40), 30 Ring Dips, 20 Muscle Ups. Then, Clean & Jerk 4×2@90% then Power Cleans 3×1 @ 95%
Gold: For time and in order complete 20 HandStand Push Ups, 30 Pinch Grip Plate Swings (15/20), 40 Pinch Grip Sumo Deadlift High Pulls (15/20), 50 Air Squats, 40 Push Press (30/40), 30 Dips, 20 Chest To Bar Pull Ups. Then, Clean & Jerk 4×5 then Power Cleans 3×3
Silver: For time and in order complete 20 Push Ups, 30 Pinch Grip Plate Swings (10), 40 Pinch Grip Sumo Deadlift High Pulls (10), 50 Air Squats, 40 Push Press (bar), 30 Box Dips, 20 Pull ups. Then, 4×10 Med Ball Cleans, 3×5 Front Squats
Endurance: 3x500m interval row. 200 Double Unders.
Men’s S&C: RX
Women’s S&C: Silver
Competitor: RX, Endurance, 20 min skills