Sep 17 – Grand Opening / FGB

September 17, 2011: Grand Opening Party w/ Fight Gone Bad

Please join us as we celebrate our Grand Opening.  This event is for EVERYONE; members, friends, family and anyone else!  The day will kick off at 9:00am with our first heat of Fight Gone Bad.  We will run heats every half hour with the last one starting at 11:30am.  Once we conclude the WOD we will enjoy a BBQ, drinks and some good ol fashioned fun.

Fight Gone Bad:

On September 17th CrossFit Affiliates around the world are doing FGB and raising money for 3 great causes:  Special Operations Warrior Foundation, Infant Swimming Resource / CrossFit Kids, and Camp Patriot.  For more detailed information about the world-wide event visit THIS PAGE.  We are asking our members to please create your own account to donate and raise money by visiting THIS PAGE.

In Fight Gone Bad an individual moves through 5 exercises completing as many reps as possible in one minute of each.  5 minutes (one minute at each exercise) makes up 1 round.  Every person will complete 3 rounds, resting 1 minute between each.  This workout lasts 17 minutes and the score is TOTAL reps.  Watch this video for a detailed description:

There will be sign up sheets in the gym for you to reserve your spot in a heat.  Each heat will have a capacity for 5 guys and 5 girls.  Heat times are as follows:

Scaled: 9:00am, 9:30am, 10:00am.  As Prescribed: 10:30am, 11:00am, 11:30am.

If you are not a member of CFR and still want to workout please send us an email with your requested heat time.  EVERYONE who plans on participating in FGB must sign up for a heat and donate ANY amount to the foundation.

BBQ

From Noon to 5-ish enjoy some good eats and drinks.  CrossFit Reviver is providing BBQ (chicken, burgers, sausage, etc), water, Gatorade and snacks (bring your own adult beverages).  We are asking our members to help out by bringing appetizers; there will be a sign up sheet in the gym.

Again, this event is for EVERYONE.  Come out and celebrate with us; this is the first of many awesome events at CFR!

 

Rest Day/Make Up WOD/Skill Work

10:00-11:00am – Foundations: Today’s skill will be Deadlifts/Squat therapy.

11:00am-1:00pm – Open Gym:Sunday is a rest day, however we will be open for 2 hours for you to come in and make up a WOD, work on weaknesses, or just hangout with the CFR crew!

12:00pm-1:00pm – OLYMPIC LIFTING: You guessed it, during these classes we will work specifically on the Clean & Jerk and Snatch. These are open to all members and we encourage you come to at least one per week to improve on the most technical movements we do.

“Always do your best. What you plant now, you will harvest later.”

-Og Mandino

 

Team WOD

Team Workout

As a Team, complete each movement before moving on to the next. Only one person working at a time.

400m Run

100 Pull ups

200 Push ups

300 Squats

400m Run

“If you want something you’ve never had, you have to be willing to do something you’ve never done.”

 

Wall Ball / Sit up

Press 3-3-3

– then –

2 Rounds:

3 sets:

20 Wall Ball (20lb / 14lb)

20 Sit ups

Rest 3 mins between rounds

*goal is to go unbroken each set

 

“It’s hard to beat a person who never gives up.” – Babe Ruth

 

Rest Day

Rest Day

We are still open during all regular class times for you to come in and make up a WOD you missed, work on some skills or do some mobility work.

Great job to everyone who made it to all 3 days of the first cycle at CFR!

**CrossFit Reviver shirts are in.  Get em while they’re hot!**

Watch this video to learn about head positioning during your lifts:


Can you name this CFR member?  Post your guess to the comments.

Intervals

:30 on/ :30 off for 8 rounds of:

Box Jumps 30″

Russian KB Swings 32kg

 

**Intro Class tonight from 7:30 – 8:30

Notice that your scores are being posted to the comments each day.  Please add your own comments and keep a journal of ALL of your workouts with notes on: weights, distances and how you scaled.  This is the BEST way to track your progress.

Kassab gettin his run on!

Deadlift/K2E Ladder

10-9-8-7-6…1

Deadlift 155#/95#

Knees to Elbow

Please show up 10-15 minutes early to change clothes and/or sign waivers.

What an opening day!  Great job to all who crushed CFR’s first WOD!