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Saturday May 19, 2012
Class times today are:
8 am – open gym
9 am – FUNdamentals
1:30 pm – WOD
WOD
1 round for time
Run 800 m
50 sledge hammer swings
Run 400
50 sledge hammer swings
Run 200
50 sledge hammer swings
Hill sprint
100 air squats
Friday May 18, 2012
“Diane”
21-15-9
Deadlifts 225/155
Hspu
Emom
2 muscle ups and 5 ring dips
Or
5 ring dips or box dips
CrossFit for Hope St. Jude’s Childrens Hospital
On Saturday June 9th Firebreather Fitness and Marco Concrete Lifting will be hosting this CrossFit for Hope event to raise money for the St. Jude’s childrens hospital. Every CrossFit Box in the world is encouraged to participate on that day in an effort to raise 1.7 million dollars which is the cost to operate St. Jude for one day. This is definately a worthy cause and one that we really want to get behind! Every penny that’s donated goes directly to St. Jude and is tax deductable.
Follow the link on the top right of our page to get registered or to sponsor an athlete. To register on our Firebreather Fitness Team, follow the registration link to “join affiliate” and we are listed as Crossfitff. Everyone is welcome and encouraged to join us regardless if you currently work out at FF or not. Let’s see how big of a team we can get together for this!!
This is how the workout will go:
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Thursday May 17, 2012
WOD
21-18-15-12-9-6-3
Double Unders
Kbell Swings 1.5/1 pood
Wall Balls
NFT
10 dead hang pull ups
15 chest to bar
20 toes to bar
25 pull ups
Wednesday May 16, 2012
3 rounds for time
61 air squats
16 shoulder to overhead 135/95 ( if not rx then use 70% of your 1 rm )
400 m sprint x 4
Rest the amount of time it took to run the previous 400
Enter CrossfitFF as the affiliate if you are donating or signing up.
