CrossFit Springfield

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

W.O.D Thursday 2/6/14

Posted by jeremy On February - 5 - 2014

View Public Whiteboard on WODIFY

Mobility

5 Minutes:

Foam or PVC roll: T-Spine, Quads, Calves, and Glutes

Voodoo Band Knees

Warm-up (No Measure)

5 EMOM:

1 Shuttle Run, 50-35-20ft

Metcon (Time)

Buy In – 10 Turkish Get Ups, 55/35lb

50-35-20 Rounds of:

KB Swing, 55/35lb
Push Ups

Buy Out – 10 Turkish Get Ups, 55/35lb

Metcon (No Measure)

Recovery Row – Not for time:

Row 800m

cfs-21309

Throwback Thursday: The more things change; the more they stay the same. This pic is from a CrossFit Springfield post-wod get-together, circa Feb 2009. Though we’re no longer in a little box on Lark St and have grown in numbers, our gym is still all about community, camaraderie, and changing lives through an encouraging and supportive fitness experience. Thanks to our coaches and members for your continued commitment to excellence and to each other!

1 Response

  1. Jen C Said,

    I love that picture SO much!!!

    Posted on February 5th, 2014 at 8:38 pm

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