WOD - Wednesday, 12.2.2015

Sweatshirt Pre-Order

We are taking pre orders for Nike hooded sweat shirts.  They are $60.00 each and are an amazing quality.  We have one at the gym for you to see and an image of what they will look like.  Please pay for your pre order and we will get them to you before Christmas.

Friday Dec 4th @ 7:30pm.

For the Ladies in gym we are having our first Wine and WOD. 

Come in and WOD together and bring in a bottle (or 2) of your favorite wine (or anything else).  We will drink, eat and have fun together!!!  Sign up at the desk.

Promo 2015:

Starting Next week Dec. 7th we will be offering each of our current members the ability to offer a 30 day Membership here at CrossFit Island Park to their friends and/or family members.  When your friend and/or family member sign up you will receive a $50 credit that you can use towards membership or to purchase items from the gym such as Progenex or anything else you are interested in.

More information is available at the desk or you can talk to Anita/ Karissa or Kris if you have any questions. 

CROSSFIT
WARMUP

With a partner:
Partner A rows 150M while partner B:
1) holds a plank
2) does squat thrusts (burpee without a push up)
3) bar hang
Switch after each 150M

Empty bar:
10 deadlifts
10 lift offs
10 power cleans
Repeat with 50% of working weight
5 reps each movement

IWT
Part 1:
3 rounds, 2 min rest
5 Hang power cleans @ 60% 1RM Sq Cl
10 sit ups (+ GHD sit ups)
300/250M row
Score = time to complete

Rest 5 min

Part 2:
3 Rounds, 2 min rest
10 deadlifts @ 75% 1RM Sq Cl
1:00 max box 30”/24”
30 seconds max burpees
Score = box jumps + burpees

Rest 5 min

Part 3:
50 Toes to bar for time

*If you can't do 3 toes to bar in a row scale to knees to elbows or knees above hips


FITNESS (11AM, 7PM)
WARMUP

2 rounds of: 250m row, 10 beat swings, 5 inch worms, 10 wall balls (lighter wt), 10 air sqauts

3 rounds for Quality: 1) 3 wall walks ( walk up and down), 2) 20 sec "L" hang into 5 strict toes 2 bar 3) 12 RKB swings (70/53)

4 RFT: 10 pull ups, 15 burpees, 20 wall balls (20/14#)