Thursday, May 7, 2009

Fri 5-8-09 WOD

Tom Mutaffis-
World Strongest Man Competitior
(Lifting the Irish “ginnie stone”)
Warm Up:
Shoulder Stretches


High Knees

30 yrd Skips

Lateral Hip Openers 30 yrds right, 30 yrds left

Core Lift:

Deadlift- 75% 1rm 5 x 5

WOD: 10 each exercise x 4 Rounds

Wall Ball Shots

Tire Flips

Box Jumps

Sorry CrossFitters. NO BOOT CAMP this Saturday and the following Saturday May 16th, 2009.

Saturday May 9th and Sunday May 10th we will be hosting a Kettlebell Certification Seminar on Saturday and Sunday. Steve Cotter will be the instructor for this seminar. ONLY Registered Participants May Attend This Event!!

On Saturday May 16th, 2009 we will be hosting The D & D Push/Pull Powerlifting Meet with RAW United. Please feel free to come out and give your support to our lifters and enjoy the show.

If you have any questions please contact Jeremy at 239-851-3940 or at

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