WOD - Friday, 7.10.2015

Fitness Challenge kicks off this weekend!  Last chance to get signed up!

Format for the Team Challenge:

$20 entry fee, we will be choosing a charity for the money. 

Choose  Your Focus

Weight Loss
Strength Gain
Gymnastics

You will be added to a Facebook group with other people in same category. 

Your coaches will have daily accessory work written to help you improve every day in your chosen team specialty. 

Coaches will be on site to give more help Saturdays and will answer questions you have online in the group.   Each group will devise their own strategies to get you the best results over the next seven weeks.

This is about participation not winning and losing but we will crown a winner based on improvement made in workouts benchmark workouts at the beginning and end of the challenge.

Coaches will work in teams and will be assigned to their strongest category. 

Money raised in this event will be added to future charity events. Our plan is to build fitness playgrounds in Island Park and Long Beach 

Prizes will come from Kill Cliff, Kettlebell Kitchen, Progenex, and Fuel for Fire

CROSSFIT
WARMUP
500m row or 400m run
10 push-ups
10 hand-release push-ups
20 air squats (pause every 5)

w/ barbell
Front rack mobility
5 front squats with a slow decent 
10 front squats normal speed

Work up to front squat weight for workout
Set rings if doing ring push-ups*
*** If you aren't proficient at regular push-ups you'll scale the ring push-up to a hand-release push-up 

HERO WOD FRIDAY

“Gator“
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

FITNESS (11AM)
WARMUP
Banded shoulder distraction 1 min each arm, 10x inch worm, 1x boot strap, bottom of the squat rotations

WOD 1
3 rounds of: 20x KB single leg step up, 60m farmers carry

WOD 2
200m run, 20 burpees, 200m run, 20 box jumps, 200m run, 20 KB swings, 200m run, 20 wall ball, 200m run 20 air squats