Today’s Programming
STRENGTH
Deadlift + Hang Power Clean + Front Squat
Notes
Take 12 minutes to work up to a heavy single on the complex.
METCON
Tabata Sort of Fight Gone Bad
Tabata Circuit
6x Wall Ball Shots (20/14 lb) (10/9 ft)
1:00 Rest
6x Power Cleans (75/55/35 lb)
1:00 Rest
6x Double Unders
1:00 Rest
6x Push-Ups
1:00 Rest
6x Air Bike (for calories)
Notes
Tabata (20 secs on and 10 secs off) for 6 intervals of each movement. Complete the Wall Ball intervals before moving on to the power cleans, etc. Each movement is scored by the total reps (or calories on the bike) in each of the 8 intervals. Final score is the sum of all the reps.
These movements are somewhat similar to the movements you’ll be seeing in FGB PC=SDHP, DU=BJ, Push-Up=PP, Bike=Row
CrossFit Group Class Programming Template (WK4/8)
Thank you to everyone who came out last night for our “Strong Sets” Comedy show hosted by Maria H!! We had a great turn out and the comedians were amazing! Thanks also to Coach Katie and Dan for transforming the gym into a comedy club!
$2,000 Mark achieved for Hope for Haiti
We just passed $2,000 raised for our Fight Gone Bad Beneficiary, Hope for Haiti! FGB is exactly two weeks away and theres still plenty of time to hit our $5,000 goal. It only takes a few minutes of emails, text or calls to raise some money from friends family and co workers. Below is another sample email that David sent out which is a slightly shorter one than we posted a few days ago. This is good for people who have done multiple Fight Gone Bads and may be hitting up some folks who have donated in the past:
Hey XXX
1-3 sentence personalized message for that person.
It’s that time of year again where I’m fundraising for Fight Gone Bad. If you recall, this is our annual fundraiser at the gym where we raise $ for a charitable cause. The event is about 2 weeks away so if you could make a contribution, however small it would be greatly appreciated.
This year we’re raising money for Hope for Haiti, which is still in recovery after the 7.2 magnitude earthquake they experienced earlier this year. HFH has over three decades of experience in disaster response and is uniquely positioned to help many still in desperate need. Charity Navigator also named them one of the Top 10 Humanitarian Relief Organizations. This video sheds some light on the situation and recovery efforts to date.
Thank you for your consideration! This year my team has a sweet 16 theme, so I’ll be doing the workout in a dress. Wooo. (put in your own teams theme and any antics of costumes you’re planning)