March 19, 2013
What Will You Do When Faced With Adversity?
Reminder, 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!
Gold: 3 rounds for time of 400m run, 100 yd Bear Crawl, and 25 Deadlifts (60/85). Then, Snatch 4×5 then Power Snatch 3×3.
Silver: 3 rounds for time of 400m run, 100 yd Bear Crawl, and 25 Deadlifts (35/50). Then, 4×10 OHS. 3x10sec Overhead Squat Hold
Endurance: 3x30sec speed steps. 3×5 max height Box Jumps. 50 weighted Back Extension.
Men’s S&C: 3 rounds for time of 200m run, 50 yd Bear Crawl and 25 Deadlifts (70/100). Then, Snatch 4×2@90% then Power Snatch 3×1 @ 95%. 3×10 Bench Press@65%
Women’s S&C: Silver
Competitor: RX, Endurance, 20 min skills