21 October 2014 | 619

21 October 2014

PLEASE REMEMBER TO POST YOUR WOD TIMES TO THE BLOG 619 : )

$100 Dolla Make You Holla!!!

For the rest of this month we will be running a Bring A Friend special here at CrossFit 619. This special will reward you for encouraging your friends to come join you in all the fun, special, friendly activities we do here are 619 – like bicep curls but with barbells : ), lots of laying on our belly and then getting to our feet again, and attempting to be upside down acrobats. If you are successful in convincing your best buddies that they should join you in all this, two great things will happen: 1) you will receive $100 off your next membership payment 2) CK will exclude you from all safety lectures for the remainder of 2014 : ). At the time they purchase their membership you should email us and let us know who your special friend is that brought to 619 so that you will both be able to take advantage of this special. If you, current 619’ers, have any questions feel free to email us as well. ACT FAST! This special will only run until the end of the month (October 31st). Rumor has it that the person who brings the most friends through this special will receive a super cool present on the 31st!

Tuesday

Supplemental Power/Strength
7 x 1 Snatch Pull
5 x 5 Pendlay Row
4 x 8 T Bar Row1

Strength

Strict or Weighted Pull Ups
7 x 7
Pike Ups or Tuck Ups on Parallel Bars
7 x 7
Every 4 Minutes

Workout of The Day

Clean and Jerk
10-8-6-4-2 155/105 135/95 115/85
1 Round after each set
5 Pull Ups
10 Push Ups
15 Squats
No Bands Today. Jumping Pull Ups or Ring Rows if you are a beginner and your goal is to build strength.

Supplemental Endurance
8 Minutes Air Dyne
800 Meter Run
16 Minutes Stairmaster

 

Comments

comments

Leave a reply

Your email address will not be published. Required fields are marked *