CrossFit-Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Friday 2/7/13

Posted by jeremy On February - 7 - 2013

Strength

Try to increase the load on each of the following series…

3 Sets of the following Complex: 1 Strict Press + 2 Push Press
3 Sets of the following Complex: 1 Push Press + 2 Push Jerk
3 Sets of the following Complex: 1 Push Jerk + 2 Split Jerk

Conditioning WOD

For time:

Row 100 Calories

CFS East Conditioning WOD

For time:

100 SDHP, 95/65lb (Each rep begins and ends on the floor – dropped bar = NO REP)

Post strength loads and conditioning WOD times to Comments.

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Congrats to CFS athlete, Christian Witt, who recently signed his letter of intent to play football next year at Harding University! Christian, a senior at Nixa HS, led the Eagles in both tackles and interceptions last season. Hard work in the classroom, on the field, and in the gym has definitely paid off – great job, Christian!!!

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4 Responses

  1. David Said,

    “Plant your feet and stand strong..only question left to answer is where to plant your feet.” – Good, strong quote I heard today that can mean a lot of different things to different people. Thought I’d share it.

    Posted on February 7th, 2013 at 10:17 pm

  2. Elizabeth K Said,

    Reminder guys…. PLEASE sign up and pay at the front desk for the 1/2 Marathon Training Program if you are interested! We will have a meeting THIS Sunday 12:30-1:30 to review the program, hand out the packets which include 12 weeks worth of workouts and review some helpful mobility tools to use while you are training. You do not have to be able to attend any or all of the Saturday classes to participate. The cost of the program is $20 which will get you the 1/2 Marathon Training Packet and access to any or all of the Saturday training runs. Get signed up today!!!!!!!

    Posted on February 8th, 2013 at 9:46 am

  3. Jen C Said,

    Congrats, Christian!!

    Posted on February 8th, 2013 at 3:36 pm

  4. David Said,

    Nothing like spreading the CrossFit philosophy!! 3 people to start challenging themselves and reaching their goals next week.

    Posted on February 8th, 2013 at 4:42 pm

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