Today was an extraordinarily busy day for the CFSB family. Ruth and Al took 4 new members through Elements Sessions this morning. We had an outstanding turn out for the Saturday Morning WOD at the Gym. Great work to all of the teams in the team workout. 11:00 AM dash to the beach for the Monthly Beach WOD. We had some familiar faces at the beach and a 1st timer. Great to have such a perfect day for a Beach WOD and Summer is in the air as the beach is getting a little more croweded. 11:30 AM a group of trainers and athletes took off to begin the second week of introducing Crossfit to kids. A lot of folks in the gym have made a fantastic committment to a program to work with kids on Saturdays and just continues to show how fanstic all of the people are at CFSB.
WOD – 6.27.09
TEAM WORKOUT
Thrusters
Box Jumps
Tire Flips
Wall Ball
Burpees
Partner runs 400M while the other does one of the movements above.
Keep Track of total rep’s for the team.
“Angie”
20:00
5rds:
5 power cleans (123#)
10 box jumps (28″)
7:41
Fun one that Al found on Stength Bias.
Did a few this weekend.
10, 9, 8 . . . 1 (1.5)
KB C&J
KBS
Goblet Squats
13:35
Cindy: 24 rounds.
5 rounds
10 snatches (95)
15 pushups
20 situps
8:55