CrossFit South City

8-14-09

There will not be a class Saturday, August 15th because everyone will be out of town!

8-13-09

TABATA SIT-UPS

WOD

400M RUN

25 TIRE FLIPS

4 ROUNDS/PARTNER FOR TIME

Great WOD for outside today and everyone Rx'd. Special shout out to Jim and Neil they rocked the 225lb tire and finished first!

Jim/Neil-225lb/18:00

Jackie/Vicki-180/23:50

Eric/Penga-100/18:20

8-12-09

CROSSFIT WARM-UP

WOD

"DIANE"

21-15-9

DEADLIFTS 225LB

HANDSTAND PUSH-UPS

*Adding an evening CrossFit class!

I'll be adding another CrossFit class on Mondays at 7pm. I would like to eventually have a M-Th class at 7pm so we'll see how the Mon class takes off and I'll keep you posted. Monday, August 24th will be the official start date.

8-11-09

"ANGIE" XTENDED VERSION

100 PULL-UPS

100-PUSHUPS

100 SIT-UPS

100 SQUATS

100 PUSH PRESS 55/75

100 CALORIE ROW

POST WORKOUT-HANG CLEAN WORK

8-10-09

Reminders

*There will not be a class on Tues August 11th, class will resume on thurs the 13th at normal time.

 

8-8-09

CROSSFIT WARM-UP

WOD

400M RUN

50 BOX JUMPS 24''

40 WALL BALLS 16/18

30 KBS 35/26

20 DIPS

10 BURPEES

400M ROW

10 BURPEES

20 DIPS

30 KBS

40 WALL BALLS

50 BOX JUMPS

400M RUN

It was just the boys today and they showed they're dedication to this WOD! Both Rx'd and they definitely pushed each other.

8-6-09

Congrats to everyone! This is the first time Vicki-Penga-and Jackie got to do this WOD and they flew right through it. Next time they know they can go heavier and this proved that they're getting stronger. Also, a special congrats to Jim and Neil who almost Rx'd the WOD. Welcome jim to our evening crew, that's what happens you do CrossFit once and your hooked!

8-5-09

 

Don't forget to register to be on CrossFit South City's team! This funraiser is supporting the Wounded Warrior Project-Prostate Cancer-and Race For A Cure. To sign up go to http://www.fgb4.org/ you'll have to sign the waiver then click on "join an existing team" enter the state and type in my name Emily Berg/CrossFit South City. For more information on how this funraiser started go to http://www.fgb4.org/2009/05/23/how-fight-gone-bad-came-to-be/

8-4-09

WARM-UP 3X10 SQUATS & PUSH PRESS

WOD

5 ROUNDS FOR TIME

400M RUN

21 THRUSTERS 55/65

This WOD was done at Bishop DuBourg's High School track. Almost everyone Rx'd the WOD with little complaints. 

8-1-09

BRING A FRIEND DAY IS A SUCCESS!

WARM-UP-PARTNER 2X400M MED RUN/P.PUSH-UPS

WOD

1MIN WORK/1 MIN REST

2 ROUNDS

JUMPING PULL-UPS

SQUATS

PUSH PRESS 15/20/25

SIT-UPS

FINISH 

WAITERS WALK 25/35/45

1MIN BURPEES

This was the first but definitely not the last "Bring a Friend Day." Weather was great and everyone worked hard together. We had a few get sick and use the CrossFit South City Bucket/or bathroom but they came back, now that's what I call a good workout and that "NEVER GIVE UP ATTITUDE!" 

Great job everybody I'm so proud of all of you!