One of the Birthday Party Demos
2 individually timed rounds of:
50 Squats
50 Abmat sit-ups
50 Lunges
50 KB Swings
Rest as needed between rounds
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No class @ 7:15 pm tonight or 8 pm on Thursday
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“You can talk about how we don’t know what we are doing, but dude, chicks are beating you.” – Coach Glassman
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5k trail run at Veterans Park 5:30am sharp. Be there and warmed up.
WU: Stretch out; play on the rings: do or attempt pull-ups; jumping PU; K2E, L-Sits, etc.
WOD: AMRAP in 20 mins of:
20 Push-ups
20 Lunges;
20 Knees to Elbows (K2E)
200m run
Post rounds completed to comments.
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The 8:30 am class will be moved to 8 am next week.
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10. When it comes to chocolate resistance is futile.
WU: Stretch out; do 50 butterfly abmat sit-ups slowly in sets of ten; go through the advanced movements of the clean and jerk, OHS and stretches with the PVC;
WOD: 5 rds of:
lunge across the mat with 45/35 #
10 burpees
for time.
Scale with PVC;
Compare to 090214
Finish with PNF partner stretching of the hamstrings.
Post time to comments.
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4. Your job won’t take care of you when you are sick. Your friends and parents will. Stay in touch.
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Let Justin know if you would like to be featured in the “What is CrossFit Scars” video. We need people to do a testimonial on camera.
Its the Mini-CrossFit Scars Warriors
WU: Stretch out and do 10 rds of 3 push-ups, 3 sit-ups and 3 squats
SKILL: Pistol Progressions
WOD: 50 Lunges
10 Hanging Power Cleans (75/55#)
35 Lunges
20 HPC
20 Lunges
30 HPC
for time.
Post Time and load to comments.
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Reminder: No class Thursday Night to Monday the 25th. Have a great memorial weekend!
WU: Stretch out well; go through the WOD exercies to make sure you know how to do them all;
SKILLS: Do 20 overhead squats with the PVC slowly with a 2 sec pause and lockout at the bottom;
WOD: “Dirty Thirty”
30 Box Jumps
30 Jumping Pull-ups
30 KB swings
30 Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Supermans
30 Wallball (20/15)
30 Double unders or 100 Single jumps
30 Burpees
For time; Do exercises in any order; Post time; loads and strategies to comments;
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Don’t forget to RSVP for the Picinic!
WU: Stretch
do 30 abmat sit-ups; and then do the plank for a total of 2 mins
Skill: We will be introduced the the PVC pipe “clean”
WOD: 3 rds for time of:
Lunges- 30 steps
KB swings- 30 swings
Push-ups- 30 reps
Who called who on what to wear
Post Time to comments
Warm up and stretch out;
Pick one skill to try:
Run to the hedge and back for time;
Overhead Sloshy Squats for max reps;
Full ROM Pull-up;
WOD: 5 rds for time of
Overhead PVC squats the length of the school
10 burpees
Happy Valentine’s Day 
(Remember for the guys doing the nutritional challenge you do get one free strike)
Nice Job Ladies
Nice job everyone, I hope you have a great Valentines Day!
