Tonight at 7pm – we will have our first Beast of the East meeting and WOD.   We have 3 teams going to the Beast of the East this year.  We are looking for 2 alternate males to train with us – we have 2 alternate females – let us know if you are interested.  This means you must be able to be a fill in the weekend of October 12- 14th.

Friday, June 8th – CROSSFIT FOR HOPE

Dave Castro talks about CrossFit For Hope, June 9th – video [wmv] [mov] [HD mov]

Friday, June 8, 2012 We will be doing the WOD and fundraiser CrossFit for Hope.  Suggested donation per athlete $20 to do the WOD  – if any of you can get extra donations that would be great!  You may choose to register at and try to get some pledges through your choice of social media – facebook.  Or just bring your donation and we will send it in.  Checks can be written out to St. Jude/Crossfit for Hope.
This is a fundraiser in place of Fight Gone Bad.  All donations go directly St. Jude Children’s Research Hospital
St. Jude Children’s Research Hospital opened in 1962 and was founded by the late entertainer Danny Thomas. Its mission is to find cures for children with cancer and other deadly diseases through research and treatment.
St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No family ever pays St. Jude for the care their child receives.
In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.
Acute lymphoblastic leukemia (ALL) is the most common childhood cancer. ALL has seen an impressive improvement in the five-year survival rate from 4% when St. Jude opened in 1962 to 94% today.
Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.


 Following the Friday, June 8th,  evening class we will be holding an Hour of Power fundamental session which is required for anyone wanting to join in the power lifitng sessions.  Many of you have expressed interest in the strength training that a few of us have been doing.  We will be holding 2 fundamental sessions – Friday evening and Sunday, June 10th at 10am.  You must attend both of these sessions in order to participate in the Hour of Power.  We will hold another fundamental session the following Friday, June 15th after the 5:30pm class and Sunday June 17th at 10am.  The fundamental session costs $50.  Once you have completed the fundamental session the cost will be $30 a month along with your gym membership.  There will be set classes devoted to the Hour of Power and as well as some open gym time.  The programming will be done for you so you can simply follow along.  Fees will be used to offset the cost of equipment, staffing and programing.  Please sign up on or before Thursday, June 7th!  The fundemental sessions will be both informative and hands-on.  Handouts will be given!



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD Demo with CSC CrossFit – video [wmv] [mov] [HD mov]

“Reading a couple of books does not make you a specialist. You have to read, re-read, and then re-read again, practice what you read and eliminate the elements that don’t work and utilize the ones that do. Oh and did I mention you have to go out and read some more? At 64 I am still learning, still training, still practicing and still reading.” Louie Simmons

Categories: Training

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