CFSR Holiday Party is this
Cyber Monday/Tuesday deal ends tonight. Have you taken advantage of an annual membership for $1500?
ME T2B in the remainder of the 2:30
It’s not whether you get knocked down; it’s whether you get up.
— Vince Lombardi
Mobility WOD 168
Keep checking back daily for great holiday recipes throughout the month of December!
― Jarod Kintz, I Want Two apply for a job at our country’s largest funeral home, and then wear a suit and noose to the job interview.
CrossFit Kids Starts Monday!!! Check out the new webpage CrossFitSRKids.com
30 Box Jumps
10 Deadlifts 225/155
20 Minutes Stretching
A Strong Body Makes the Mind Strong – Thomas Jefferson
Day Off of “Mobility WOD” for full body stretching session.
Still eating Grains ? Legumes? This is a how to video teaching you how to prepare for better health.
Clean + Front Squat x2 + Jerk
100 Double Unders
25 Push Press (95/65)
25 Toes to bar
“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” Adlin Sinclair
Mobility WOD 45
Today we are going to go after the three way hip.
A mob for the hip capsule, a stretch for the hip musculature, and a finisher for the hip soft tissue/sliding surfaces.
Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?
RECIPE OF THE DAY: Fierry Mushroom Skillet Fritta
Clean + Hang Clean
150 Double Unders
150 Double Unders
* singles option = 3 Rounds
“Every success is built on the ability to do better than good enough”
Mobility WOD 32
RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon
7-4-13 9:30 AM ONLY – OPEN GYM after WOD until…??? Noonish…
All other classes are cancelled for Independance Day
4th of July 2013
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead
Episode 25: Heel Cords of a Cheetah, Achilles Well Being
In teams of 2
20 Wallball (20/14)
20 Box Jumps (30/24)
Rest 1 min
““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln
Continuing with the mobility WOD…Learn about how to take care of your body!