We're postponing the City Island Team WOD until next weekend in hopes of dry weather. We were planning on using the field, and the ground is probably soaked. Classes will resume as normal today at the Box.
Now on to some better news!!!!
Crossfit 717 wants to welcome our newest member!
Quinn Emily Ireland
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Born yesterday, weighing in at 7lb 6oz. Congrats Sean and Stacy, she's beautiful.
Starting this Monday, we'll be posting a 4-day a week Backsquat program that runs 4 weeks. It's important you don't miss a day. If it happens to fall on your rest day, then come in just to do the squats. If you don't know your current 1RM Backsquat, come in today or tomorrow to test.
Also, we will be closed on 8 April 2012, Easter Sunday.
Also, we will be closed on 8 April 2012, Easter Sunday.
Skill
5xfailure MU's or progressions
WOD
"The Filthy Fifty"
50 reps of each, in this order, for Time:
Box jumps (24/20")
Jumping Pullups
Kettlebell swings (1pd/.5)
walking lunge
Knee to Elbows
Push Presses (45lb bar/25lbs)
Back extensions
Wall Ball Shots (20lb/14lb)
Burpees
Double Unders (or 4x single unders)
Box jumps (24/20")
Jumping Pullups
Kettlebell swings (1pd/.5)
walking lunge
Knee to Elbows
Push Presses (45lb bar/25lbs)
Back extensions
Wall Ball Shots (20lb/14lb)
Burpees
Double Unders (or 4x single unders)
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