Congratulations to Stand Firm CrossFit II on their victory at the Dragon Boat Races Saturday. It was a fun event despite the chilly weather. My hat goes off to the East Grand Junior High 8th Grade and Abby Loberg for doing an outstanding job putting the fundraiser for “Shining Stars” together. Thanks to Debra and Mike Boyd for bringing up the boats and the paddling expertise.
Thinking ahead we have Audrey 1.2 on Wednesday and then on Sunday the 22nd we will do the third and final Audrey Challenge workout, 1.3. On Sunday the box will open at 10:30 with the actual workout starting at 11:00. After the workout we will have a BBQ. Tami and I will supply the burgers and buns. You supply a side dish and drinks. We are asking the you give us a RSVP by placing an X in the 1.3 column of the results sheet that is hanging on the whitboard in the front room. That will help with food prep.
Warm-up (15 min.): Row 750m. 2 rounds of 15 Jumping Jacks 10 Plank Jacks S2S, 5 Standing Broad Jumps.
Dynamic Stretch
Strength (15 Min.): Front Squat
5@70% 5@80% 3×3@85%
WOD: SECONDS COUNT
For Time Reps of:
9-15-21-15-9
KB Swing 55/35
V-Sits
Perform 5 Burpees on the minute until finished.
Icing: Muscle-up Progressions and 30 Bar Dips