WOD - Friday, 4.24.2015

Erin Post-WOD NAP

Erin Post-WOD NAP

The next bring-a-friend partner WOD is this Sunday at 11am.  Remember, you can bring anyone you'd like whether they are or aren't a member, and whether or not they have any CrossFit experience before.  We'll be doing an awesome workout that will be perfect for everyone. Our Sunday schedule will be 10AM community fitness, 11AM bring-a-friend, 12pm Active Recovery.

The Masters Regional is here!  The WODS are @ http://games.crossfit.com/workouts/masters-qualifier/2015
Greg, Ginny, and June qualified in the Open and will be performing the workouts at the gym this weekend.  Cheer them on, or jump in and hit the WODs with them for an added push!


HERO WOD FRIDAY 
Push hard on this one... go unbroken until you can't.

WARMUP
Run 200m
5 Inch Worm Push Up
High Knees
Butt Kicks
10 Beat Swings
15 second Chin Over Bar Hold
Wrist Stretch (palms up/palms down)

10 minutes free warm up:
-Review movements and set up
-Bathroom breaks
-Wardrobe adjustments
-Pre-WOD selfies

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

"Bulger"

10 rounds:

150m Run
7 Chest to Bar Pull Ups
7 Thrusters (95/65)
7 HSPU

FITNESS (11AM)

WARMUP
20 jumping jacks,
5 inch worms,
5 boot straps,
10 kossacks,
10 adductor rocks on each leg.

Mobility
3 rounds
10 PVC OHS
10 PVC thrusters
10 Lemon squeezes

WOD
300m row buy in
4 Rounds- 10 pull ups, 15 burpees, 20 situps
400m run cash out