4th of July!!!

Youth Fitness Ride Fund Raiser

Youth Fitness Ride 2009 - Coming on October 17

Independence Day BEACH WOD! This Saturday at 8:30am - Sliders Beach. Please bring your friends for FREE! All Club 14 Fitness members please come for FREE!

Warm Up:

...come and see...

WOD:

Sand Bag Fill
200m Sand Bag Run
10 Surfer Pop Ups
Bucket Fill
200m Bucket Run
10 Surfer Pop Ups
100m Noodle Swim
(1, 2, or 3 rounds)

Friday, June 3

Warm Up:
Athletes Development Center Warm Up

Skill:
None

WOD:
5 Tire Flips
800m Run
5 Tire Flips
1000m Row
5 Tire Flips
300 Jump Ropes

WOD:
75 Wall Ball

25 KB

25 Wall Ball
75 KB

will it be wall ball first or KB...you choose!

Wed - July 1

Big Bob showin' squat DEPTH!

Warm Up:

100 Jump Ropes

30 Ab Mat Sit Ups

10 Back Extensions

(3 rounds)

Skill:

9 Toe Shrugs

(3 rounds)

WOD:

Decending Clean Ladder 10-9-8-7-6-5-4-3-2-1

200m Run between each set of Cleans

• Men - 135, 95, 65
• Women - 85, 65, 45
• Clean is not a Power Clean, Full Clean, or Squat Clean...it is a "CLEAN"
• Work for a excellent front rack position - shoulder each lift

Tuesday - June 30

Bella...working on her Kettlebell Swing!

Great pic Joe Jo and Maggie!

Warm Up:

15 PVC - OHS

20 Mountain Climbers

5 Burpees

30 sec Handstand on Climbing Wall

(3 rounds)

Skill:

none

WOD:

500m Row

9 Pull Ups - band or regular - chest to bar

15 Box Jumps - w=20" / m=24"

(4 or 5 Rounds)

Monday, June 29

Mid-morning class at Sliders Beach last week. Awesome Thruster Launches!!

How Paleo are YOU willing to go? Photos courtesy of CrossFitters Roy, Donna, and Cody Byrd.

Warm Up:
1 Mile Run - slow pace
1 Minute Sumo stance Squat Sit

Skill:
Front Squat: Barbell

WOD:
300, 400, 500 - Medicine Ball Jump Rope

Hero Workout! It is Finally here!

Hero WOD

Warm Up:

Group Warm Up - All together

Skill:

Snatch

Know anyone interested in CrossFit? Bring 'em for FREE today!

WOD: you pick!

JT =

Handstand push-ups - Ring dips - Push-ups
21-15-9 reps

Murph =

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Michael =
Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds