15.5…I Mean 15.5 Prep…3/23/15

We have a created a Relay for Life team for 2015. The event will be held right across the street at Newsome on Saturday April 18th. We need YOU! Please let us know if you are willing to be part of our team to participate at Relay. The day of, we will have rowing and burpee challenges to garner donations for the American Cancer Society. We also plan to ROW a MARATHON (yes you read that right) as a team during the 24 hours of Relay. This will be design for you to have people “sponsor” you for donations on the amount of meters you row. In addition, we will have in house opportunities to donate through WODs and challenges. Please please plan to participate!
Couple More Announcements:
1) About your running form, yes ALL of you: https://crossfitforglory.com/bouncing-up-and-down-twisting-all-around/
2) Tuesday evening there are NO 6&7PM classes, instead we’ll be enjoying CFG Hockey Night! See you there!!
3) Don’t forget to submit your Open scores…you only have until 8pm Monday to get them in!
The award for “Most Fierce Gameface” was taken, hands down you’ll see, by Angela Lyons. DO NOT get on her bad side!
A. Weightlifting:
Front Squat – 12min to Heavy Triple (taken from ground)
Lower Body Foam Roll – 2min ea side
18min AMRAP –
25 Burpees to plate
50 Thrusters (95/65)
25 Burpees to plate
50 Box Jump Overs (24/20)
25 Burpees to plate
50 Pistols (alternating)
AMRAP Row f/ Calories
1) On the box jump overs, you do NOT have to come to a full stand at the top. Each rep is completed when you reach the other side of the box. You can jump over the box without touching, but it’s not required.
2) Scale for pistols is 150 air squats to a medicine ball, aka “depth checker.”
3) Score is total reps
D. Post-WOD Recovery:
Row 2min easy, then foam roll lower body 2min ea side

people working out in a group fitness class


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