Split Jerk 1-1-1-1-1-1-1
ALSO, the Fight Gone Bad 5 sign-up sheet is on the back of the CrossFit entrance door. Register at fgb5.org and sign up for what time you want to do “Fight Gone Bad” on Saturday, September 25th. Ask any coach if you have questions!
We now have Monroe County CrossFit T-Shirts in stock! Get yours today!!
We’re also going to be ordering some “sweat through” t-shirts, where the words come out as you sweat. We’re looking for CLEAN ideas for the slogan. It needs to incorporate Monroe County CrossFit somewhere, but we’re open to our wonderful members’ ideas, so let’s hear some!
The WOD today: 20 Minute AMRAP of 5 Thrusters, 7 Hang Power Cleans, 10 Sumo Deadlift High Pulls (95 lbs Prescribed)
http://sportsgrants.org/fgbnewsletter.html
Go to this link to get motivated for Fight Gone Bad 5 and to get some fundraising tips!
4 rounds for time: 20 Kettlebell Swings (70/50 lbs), 20 Push ups, 400 Meter Run. It was HOT, HOT, HOT yesterday…way to stay strong everyone!
21-15-9 rep rounds of Turkish get-ups and Sots Press
On Saturday, September 25th, we will be participating in a world-wide fundraising campaign for Livestrong, Wounded Warrior Project, and CrossFit Foundation. More than 500 CrossFit affiliates around the world will participate and perform “Fight Gone Bad” to raise money for these great causes. In order to particpate, you must set up a fundraising page by going to www.fgb5.org. Click “register,” type in your personal information, and choose Monroe County CrossFit as your affiliate. This way each person has their own goal and can keep track of their own fundraising. There is no minimum to donate, but feel free to ask family and friends! Please ask any CrossFit Coach if you have any further questions. We will start creating time-slots for the workout on Saturday, September 25th this week or next.
400 meter walking lunge for time. Great work everyone! See you all at the World Gym Picnic tomorrow from noon to 5 pm at Ellison Park Creekside Lodge. Free food and fun!
21, 18, 15, 12, 9, 6, 3 reps of Strict Pull-ups (No Kipping) and Handstand Push-ups
TABATA SQUATS! Followed by 4 minutes AMRAP of 4 dips and 3 pull-ups.
