Hero Saturday August 12, 2017

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Small

3 Rounds

1000m Row

50 Burpees

50 Box Jumps 24/20

800m Run

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Thursday August 10, 2017

This year is all about the twos: two-person teams will take on two sets of workouts over two weeks. It starts September 20 and ends October 2.

CrossFit Team Series is back!!!  Teams are already being made at CFS.  Grab your partner now.  Watch the video and then sign yourself up.  We will be doing these WODs at the Gym so why not try to gain bragging  rights.

Here is the link to get registered

WOD

Kitty’s Jam

3 Rounds

400m Run

10 Clean and Jerks 95/65

75 Double Unders

 

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Teen WOD

Meet at Willis Tucker Park

Monday August 7, 2017

Warm Up

2 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

WOD

5X3  Snatch Grip Sotts Press         (Start with a empty barbell, as this movement demands a considerable amount of mobility. Best to start very light.)

4×3  Hang Snatch High Pull 

3X3  Pausing High Hang Snatch

 

10min EMOM

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.