May 12th, 2012
Just a reminder, this Saturday CrossFit 101 will be supporting a bone marrow drive facilitated by the AADP after the 10am class concludes. If you cannot attend in person and you have not already registered with the AADP, please go here for more details on how to register http://www.join.bethematch.org/SaveRyan
Next week, Coach Annie will be competing in the 2012 Norcal Regionals for the CrossFit Games. The action will start on Friday May 18th and the women’s individual event is set to begin at 11:00am. We look forward to watching Annie, the first CrossFit 101er/TracFitter ever to advance to Regionals, rock out amongst the most elite women of our region. For more details, click on the competition schedule. You can also purchase admission tickets here.
Main Group Workout
“Hope” (Preparation for June 9th’s Fundraiser for the St. Jude Children’s Hospital)
Three rounds of:
75 pound Power snatch
Box jump, 24/20″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
2×50 side raises (each side)