Jan 3, 2011 1
1 RM Squat Clean and Jerk
Extra Credit: 8 minute AMRAP 10 burpees 5 HSPU’s
“Service to others is the rent you pay for your room here on Earth” – Muhammad Ali
Check out Running Times Magazine’s great article on using Active Release Therapy and Graston techniques to prevent repetitive-use injuries! Go HERE
Jan 3, 2011 14
Skill Work: Overhead Squats (Set timer for 15 minutes and work on OHS)
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Extra Credit: 4 minute AMRAP 10 Double Unders 6 Pistols (3 each leg)
CrossFit Tribe invites you to join us for our annual Open House from 9am-12pm on Sat, Jan 8th.
If you want to get fit, lose weight, and be healthy, CrossFit Tribe is what you’ve been looking for:
- We’re a group of fun people who truly value health and fitness.
- Everyday is a different workout of functional exercises like pullups, rope climbs, lifting heavy and light stuff, running, rowing, jumping on and over boxes, burpees, throwing medicine balls, kettlebell swings, flipping tires, and more!
- We enjoy training with our friends, with the added motivation of healthy competition!
- Our small group classes, led by highly qualified trainers, focus on proper technique and help you get fitter, faster, stronger, and healthier at the pace that’s right for you.
All ages and skill levels are welcome – kids, grandmothers, and everyone in between can do the same workout (different weights of course!).
We hope you’ll join us on Jan. 8th – come out to meet people, see what we do, and experience it for yourself!
Open House Schedule:
9am – Coffee, breakfast, snacks
9:30am – “Intro to CrossFit” WOD (Workout of the Day)
10:15am – Advanced WOD (demo)
11am – “Intro to CrossFit” WOD
11:30pm - Kids WOD
Wrap-up, more coffee, snacks, fun!All Workouts are FREE – come on down and give it a try. Bring your workout clothes and you can find us at:
CrossFit Tribe
7905 Browning Rd, Suite 202
Pennsauken, NJ 08109
www.CrossFitTribe.com <http://www.crossfittribe.com/>If you can’t make our Open House, you can also come in any Saturday at 9am for our FREE class to check it out. If you have any questions, email CrossFitTribe@gmail.com.
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.
