Wednesday, October 13, 2010

Thursday, 10-14-2010 WOD

CrossFit would like to invite you to Osakas Japanese Steak House this Friday night at 7:00pm.
Osakas is located off of San Carlos Blvd. near Kelly Rd. and the Target Shopping Plaza.
16078 San Carlos Blvd Fort Myers, FL 33908-3303 - (239) 489-2414

We will be saying a sad fairwell to Emilio Elizalde as he is moving to California next week. We wish him a safe trip and a happy new start Cali.

On a happier note we will also be saying Happy Birthday to Darian Barnett as he turns 17 this Saturday.

Come out and join us for good food and fun times! Please call Osakas ahead to RSVP.

P.S. We will not have the scheduled 5:30pm class this Friday due to our CrossFit night out. The gym will be open should you choose to come in and train on your own. Coaches will not be available.

Hope to see everyone there,
Jeremy Barnett

Warm Up:

Shoulder Stretches


Jog 4 x

Run 4 x

Lateral Shuffles x 2

Leg/ Hip/Calf Stretches


Team Row for a total of 500 Calories

Every Team Member rows for 1 minute then completes:

Plank 1 min

10 MB Trunk Rotations

10 Sit Ups

RidgeWOD: 1RM Testing Week
1RM Deadlift

Warm Up: 2 Rounds Barbell Complex (5x DL, 5x Hang Clean, 5x Push Press, 5x Back Squat without putting bar down). 2x 25m. Sprints.

WOD: 5 Rounds for Time...
7x 185# Deadlift
21x KB Goblet Squats
200 m. Row

Durability: Collect 2 minutes of each of the following...
Hollow Rock

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