WOD - Friday, 6.12.2015

Summer 2015 Event Schedule!!

The 2015 Active Life Games

Starting Saturday June 20th and for the following 2 weeks we will be doing our own version of the 2007 CrossFit Games!!!

Event #1 Saturday June 20th CrossFit Total (1RM: Back Squat/ Shoulder Press/ Deadlift)

Event #2 Saturday June 27th Jimi Gubelli 5km race

Event #3 Saturday July 4th -  For time:  1000m row then 5 Rounds of 25 pull ups, 7 Push Jerks (135/95#).

We will rank everyone performance for each event as well as a final rank for those who do all 3 events to crown the Overall 2015 Active Life Games Champion

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Starting July 11th and for the following 7 weeks we will be doing a Fit for Summer Team Challenge.  This will be similar to the Team Challenge from last year.  We will have 4 different teams with Team Coaches who will help motivate and lead your TEAM to a successful finish.  The best team will be crowned Winner!!!

If you are interested in being on team sign up at the desk, entry fee will be $20.00.

More information to follow.

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Lululemon will be in the gym this Saturday June 13th from 9-12.
They will have all types of products perfect for summer. 
15% off for anyone with a level 1 and free product for first 30 people to purchase anything here.

Warmup
250m Row
400m run
(either start on the run or row)
Dynamic Run Warmup
one length of the gym each
-high knees, butt kicks, leg kicks

Run Technique
- Focus on landing on the forefoot and keeping your feet under you.  Minimize heel-striking and stay springy.   Watch the below video for some extra tips!

PreWOD
3 there and backs in the drive way, increase speed each time!

HERO WOD FRIDAY

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Note:  We will kick off in two heats.  If you have a sub-10 minute mile you'll start in the first heat.

FITNESS (11AM)
WARMUP
10 leg swings (each Leg), 10 hollow rocks, 5 inchworms, 5 boot straps, 10 kossacks, 10 walking samson stretch

8 min AMRAP 8 pulls ups, 8 sit ups (with a plate)

12 min AMRAP 400m run, 25 burpees