5/1/2011

5/1
CrossFit 540:8,12,1,2
540 South: 12

Helen
3rds
Run 400 M
21 KB Swings
12 Pullups

Front Squats
3x4 @ 80%
3x2 @ 90%

4/30

4/30
CrossFit 540:7,8.9,10,11
540 South: 9

Team Wod  a big un

at 11 Holland will be doing measurements till 12.  Last person will be measured at 11:45.  So come early

We have our final Games wod!!!   Games wod is at 12 in springdale. Our little team has done well, and we want to finish with a bang!  Feel free to come and hang out, watch and cheer our group on.  Bring drinks and enjoy.

Afterward, we are going to go to Mojitos (a 540 staple) to celebrate our success.  ALL are welcome to come and enjoy.  The more the merrier

Foundations

Team,

Some of you have expressed interest in having a B Sessions Foundations class on Saturday.

This will be a review of the A sessions only... it will  not cover the info that is gone over in A-1 through A-3.  If you are interested in doing the session on Sat afternoon for 2-3 hrs(it will cover all three of the B sessions), please contact me at 479-685-9493.  Otherwise it will be assumed you would like to do the foundations session at the normal time of 6.30 in the evening at the Fay local.

Thanks guys!  Let me know if you have any questions!

4/29/2011

4/29
CrossFit 540:  5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Run 400M
5rds
10 Power Snatches
30 DU
Run 400 M
5 rds
5 Snatches
15 DU
Run 400 M

4/28/2011

Rest day!

Game wod

At 730 north!

4/27/2011

4/27
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-2 and B-2 tonight at 6.30 at South

The Final Games Wod

7 Min AMRP
Increasing in reps of three..
3 Thrusters
3 C2B Pullups
6
6
9
9
until time runs out

A(100,65)
B(85,55)
C(65,45)

Then

Run 1 mile
rest three Min
Run 1 Mile

Score completed rd number, and total time for run