May 31, 2010 102
MEMBER BOARDS ARE UP...FILL IN YOUR NUMBERS PEOPLE!
Strength:
DEADLIFT 3-3-3-3-3
Metabolic Conditioning:
“Diane”
21-15-9
Deadlift (use approx. 65% of your heaviest set of 3)
Handstand Push-up or if you cannot do hspu, push-ups.
May 31, 2010 97
Our very own, Marcy Rose has qualified for the CrossFit 2010 Games in California! Marcy competed in the first ever Masters division against women across the world!
GO MARCY!!!!
http://scores2010.crossfit.com/scoring/p/106/
May 31, 2010 83
People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.
-George Orwell
Know anyone who’s served or is serving in the armed forces who you are thankful for? Post thoughts to comments.
Ramos gets after it at the 7am.
Strength:
Push Press
3-3-3-3-3
In between sets perform 4-8 reps of perfect pullups (heavily assist these so they don’t effect your strength sets!)
Metabolic Conditioning:
For time:
Row 1k (note your time!)
50 Burpees
May 29, 2010 82
Strength
Back Squats, 3×5
Conditioning
AMRAP 15 minutes
DB Floor Press, 15 reps
Toes to bar, 15 reps
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
