We are hosting a Friends and Family night at the Zone!
Wednesday night’s potluck/ BBQ was so much fun that we want to do it again, very soon!
Who: Friends, Family, anyone is welcome even if you don’t know a member. This is for ALL Fitness Levels!
What: A super fun CrossFit Zone wod, followed by a BBQ social. The Zone will be providing burgers, hot-dogs, and a veggie option 😉 If you or a friend are coming and are a vegetarian, please let us know for numbers. If you want something either than what we provide, please bring your own meat.
Where: At the Zone of course!
When: Friday, September 10th @ 5:30pm. We will start off with an introduction at 5:30pm, workout at 6:00pm, followed by the BBQ.
Why: To give you a chance to show your friends how cool CrossFit is!
How: Get your butt out to the Zone. This workout is FREE for everyone!!!
Hope to see you Zoner’s out with some fresh meat!!!!
Today’s Workout:
Buy In – Make sure you are nice and warm! Complete 3 rounds of the CrossFit warmup.
WOD – “Skillz”
3 Rounds not for time:
- Max L-Sit on parellettes or rings
- Overhead Squat 5RM (work up to in 3 sets)
- Max pushups
- Turkish getups 5R/5L (add weight each set)
- Max handstand hold (Free standing or against wall)
- max double unders (if you are not proficient, spend about 2 minutes each round of attempts)
* This workout is not posted in My Fran Time, if you hit a PR in anything please post it separately. Overhead Squat 5RM will be posted as the WOD.
Cash Out – Follow the leader stretching
GYMNASTICS
Friday 6:30pm Sept 3rd
Skills:
- Parallel bar Swings + Skill transfer
- Rings: Fwd Roll/ or Skin the cat
- Pull-overs/Feldge on rings
WOD: TBA
Just wanted to say I’m at the airport and wishing they had some bars so I can go do a wod while waiting! Take care! Talk to you guys soon!
You know you are a CrossFitter when… just ask H-Bomb what you can do. She did wods in the airport and on the airplane lol! Have a safe flight Meow!
wods at the airport AND the airplane? she needs to share her secrets.
Pistol squats in the aisle and handstands on the toilet (lid down)! Do it! Have a great trip Felix, looking forward to some pics and updates.
But if you keep the lid open, you increase the range of motion!
Have a great long weekend everyone! Off to van 🙂 don’t forget to register for the winter challenge!
Big thanks to Tara and Nicci today for pushing me through the OHS.
have a good trip Felix!!! Rock on budday, keep us updated!!!
I’ll be there Friday! Bring stuff to Bar B Q and to share? I need suggestions for airplane WODS – clearly NOT from Lucas!
Kath – We will have burgers and dogs etc, you are welcome to bring something if you like.
For ideas for a workout, check out – http://skievat.blogspot.com/
You will have to pick through ones that are airplane friendly 😉