We are what we repeatedly do. Excellence, therefore,
is not an act but a habit.
Aristotle

Skill

L-sits Rings

WOD

“Fran”

(just kidding)

21-15-9

Push Press

Kettlebell Swing

200 m Run

REST DAY

“To one who has faith, no explanation is necessary.  To one without faith, no explanation is possible.”

St. Thomas Aquinas

Blood is replaceable, sweat is expected, tears are optional…

9:00 am and 1:00 pm classes are canceled

10:00 am FREE CLASS

11:00 am Coaches Class

12:00 “Bugaboo” WOD – Bring a friend!!!

Post WOD is a Hoover Ball extravaganza!!!!

My good friend Dave (owner of CrossFit Camden) crushing some L-sits on the rings in Iraq!

Skill

Agility Ladder drills

WOD

2 Rounds for time:

5 Push Ups

Sprint 100m

10 Push Ups

Sprint 80m

15 Push Ups

Sprint 60m

20 Push Ups

Sprint 40m

Rest for 45 seconds

Choose Your Weapon!!

Skill

Muscle Ups

WOD

AMRAP in 7:00

7 Goblet Squats

5 Ring Dips

3 Deadlifts (85% 1RM)

Watch Bugaboo WOD 2009

Register on our calendar…

Saturday, August 28th @ Noon

Bring a Friend!

If you are having grip or flexibility problems, grow an extra thumb so that you can get into a good “rack” position.

WOD

“DEATH BY TABATA”

Tabata Pull ups

then right into

Tabata Sit ups

then right into

Tabata Push ups

then right into

Tabata Squats

POST WOD

Strength

5×2 Push Press

Anything that high ought to have a stewardess on it!

Skill

3-3-2-1-1

Snatch

WOD

21-15-9

Box Jumps (24″/20″)

Wall ball (20#/10#)

“If it bleeds we can kill it.”

Arnold Schwarenegger

Strength

3-3-2-1-1

Front Squats

WOD

For Time:

Pull Ups 10-9-8-7-6-5-4-3-2-1

Kettlebell Swing 1-2-3-4-5-6-7-8-9-10 (53/23#)

Alternating each movement i.e. 10 pull ups, 1 KB swing, 9 pull ups, 2 KB swing…

Post times

Yep, Rest Day!!

“I can do everything through him who gives me strength.”

Philippians 4:13 New International Edition