8/6/2012

8/6

CrossFit 540 North: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/Beginner Session at 5.30 pm North


*****Online sign up for the even Froningvs540 will shut down on Wens.  You can still just show up, but we cant guarantee you a Tee or a spot if you want to wod that day.

*****Team, we have to sign up for the HOA in Springfield MO in early Nov, on Sept 1st.  That includes member names on teams.  So we need to know who will be on which teams before then.  We will be having tryouts the weekend after Rich comes (Aug 25 and 26th)  maybe the evening for the 24th as well.  There will be a total of 8 mini wods testing skills, strength, and endurance.  If you are wanting to compete in the HOA, you have to do the tryouts before the 1st.  If you cant make that weekend, be aware that you have to perform the wods in the same order fashion as everyone else....ie, back to back.

If you have questions, let me know!

our group last year!

WOD

35 min (so dont speed through it :)

Find 5 rep max on Deadlift

then

Gen WOD
3rds
6 parking spots of Frog Jumps
Finish Running 200 M
Rest 30 seconds
then immediately after the 3rd rd
20 Burpees
score total time

AAB
3rds
5 MU
30 DU
Run 200