Friday, 10-15-2010

NOTICE: 

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:

Squats

OH Squats

DL

Cleans

Run 800m


Strength: Work up to 75% Deadlift

5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%,


WOD:

4 Rounds NOT Timed...

6x DL @ 75%

15x Wall Ball Shots


RidgeWOD: 1RM Testing Week
1RM Shoulder Press


Warm Up: PVC Warm Up - Upper Body/Shoulder Focus. 3 Rounds: 5x Dips, 5x Push Ups



WOD: For Time
Run 400m.
Complete 3 Rounds of...
5x Manmakers (w/ dumbbells, plank row each arm, squat clean thruster, lunge each leg, return and repeat)
10x Lateral Burpees over barbell/jump rope/hurdle (your choice)
Run 400m.