Good luck to coaches Mike and Drew, along with Rachel, Gina, Nathan, and Dustin as they take on the Civilian Military Combine today!
Also want to say good luck to the two teams competing at the R.A.W. Training Patriot Games in Gibsonia, PA. Coaches Dan, Nate, and I (Coles) along with Sam, Shells, DJ, RJ, and Kelly will be wreaking havoc all day–come up and show your support!
PALEO CHALLENGE DAY 13
Make up a WOD of your own. Do it.
Post it here!
On Ramp Makeup tomorrow: 9am-10am
Open Gym 10am-11am
Community Notes:
- Paleo Challenge Day 12
- There are NO classes tomorrow. We will be offering a 5:30pm On Ramp class to make up for not having an 8am Saturday. Email a coach (crossfitsouthhills@yahoo.com) if you are unable to make it in.
- Open Gym still on for Sunday at 9am.
-Buy In-
5/3/1 Deadlift – Cycle 2, Week 3
75% x 5, 85% x 3, 95% x 1 or More
WOD
“Gator”
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
For Time:
Eight rounds of
5 Front squat (185/135)
26 Ring push-ups
-Cash Out-
Foam Rolling and Mobility Work
Community Notes:
-Buy In-
Snatch Skill Work
WOD
Snatch 2-2-2-2-2-2-2
First Rep of each set is from the Hang Position, Second Rep is from the floor.
-Cash Out-
For Time:
50 Supermans
50 Ab Mat Sit Ups
Post Total Loads To Comments
Community Notes:
- Paleo Challenge Day 10
- Read: The Dairy Manifesto for more information about why the Paleo Diet does not include dairy products
- On Saturday, June 9th, in place of our annual Fight Gone Bad event, we will be participating in the fundraising event “Crossfit for Hope.” All of the proceeds will be going to St. Jude’s Children’s Research Center to help kids with cancer and other diseases. We’d like to encourage all members to sign up and help make a difference in the lives of children who need it!
-Buy In-
Press 5/3/1 – Cycle 2, Week 3
75% x 5, 85% x 3. 95% x 1 or More
WOD
“Cindy”
As Many Rounds as Possible in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Squats
Compare to August 19, 2011 (Girls Doing Girls) and October 9th, 2010.
-Cash Out-
3 x Max Plank Hold
Bacon-wrapped Holly: Totally Paleo.
Community Notes:
- Paleo Challenge Day 9
- Rest vs. Recovery
- This Saturday, May 19th, we will have two teams competing at the R.A.W. Training Patriot Games! Come up and show your support for Coach Nate, Coach Dan, Sam, Kelly, Coach Coles, R.J., Shells, and D.J. as they take on a day of challenging WODs and compete against other boxes in the area.
- Coach T., Coach Drew, Gina, Rachel, and Dustin will be in the Poconos crushing it at the Civilian Military Combine, so there will be NO Classes on Saturday.
-Buy In-
40 Burpees
WOD
3 Rounds For Time Of:
21 Wall Ball 20/14
21 Knees To Elbows
-Cash Out-
Max Rep Unbroken Hand Release Push Ups
The April On Ramp Crew! Left to right: Coach Nate, Matt H., Lauren, Amy, Craig, Sarah, Coach Coles, Liz, Kristen, Andrea, Chris, and Coach Drew! Not pictured but also entering regular classes: Jen Larence and Steve Woods
Community Notes:
- We’d like to welcome the April On Ramp grads as they join us in regular classes this week. It’s not easy being the new kid, so if you see any unfamiliar faces in the box this week, be sure to say hi and give them a hand if they need it!
- PALEO CHALLENGE DAY 8: Congrats! You all survived your first weekend!!
- May On Ramp starts today at 7am or tomorrow at 6:30pm.
-Buy In-
Back Squat 5/3/1 – Cycle 2, Week 3
75% x 5, 85% x 3, 95% x 1
WOD
Row 1000M
12 Minute AMRAP working in teams of 2:
30 Alternating Box Jumps
24 Front Squats Partner (95/65)
When AMRAP is over …
Row 1000M
-Cash Out-
Partner Russian Twist- 100 Completed
Post Rounds To Comments
Matt H. working on snatches in last week's On Ramp.
Community Notes:
- We’d like to wish all of our CFSH moms (and moms-to-be!) a very Happy Mother’s Day. So many of you ladies are setting a great example for your children by being healthy and being STRONG. Enjoy your day today!
- PALEO CHALLENGE DAY 7.
- The May On Ramp will begin tomorrow at 7am or Tuesday at 6:30pm. Currently taking registrations for our June On Ramp–It sells out every month, so be sure to reserve your spot early!
Open Gym is a great chance to come in and work on things you suck at. April On Ramp members: today would be a great day to come in and post a Crossfit Total (1 rep max back squat, press, and deadlift). And for those of your who have written goals on the May Goals board–what are you doing to acheive those goals? You don’t get better by wishing. You get better by DOING. Now get after it!
Kelly and Sam hitting 315lb partner deadlifts in Crossfit Games Regionals team WOD #1 this week
Community Notes:
- Paleo Challenge Day 6! Your survived your first Friday night! By the end of this week you should start feeling reduced cravings and an increase in energy compared to last week. Stick with it, guys!
- May On Ramp is starting this upcoming Monday, May 14th at 7am or Tuesday, May 15th at 6:30pm. If you have not received our On Ramp Info email but have registered for the On Ramp, please email us at crossfitsouthhills@yahoo.com!
-Buy In-
Deadlift 5/3/1 – Cycle 2, Week 2
70% x 3, 80% x 3, 90% x 3 or More
WOD
3 Rounds For Time Of:
7 Deadlift 300/ 200
7 Muscle Ups
-Cash Out-
3x 50M Reverse Sled Pull
Post Time To Comments
Community Notes:
-Buy In-
Skill Work: Hang Snatch
2 Hang Snatches on the Min for 10 mins
WOD
5 Rounds For Time:
12 Hang Snatch
30 Double Unders
-Cash Out-
3 x 12 Ring Dips
Community Notes:
- Paleo Challenge Day 4. This week’s Fitness Challenge has been posted at the gym. You can do it as many times as you’d like to try and improve your score. Must be done after the WOD now through Saturday!
- May On Ramp will be starting this coming Monday, May 14th or Tuesday, May 15th. If you have signed up for the On Ramp, be sure to check your email for an info sheet!
-Buy In-
Coach’s Dynamic Warm Up
WOD
As many Rounds As Possible In 12Min. Of:
15 Kettlebell Swings 53/35
200M Run
12 Toes To Bar
-Cash Out-
100M Partner Carry w/ a Dumbbell
Post Total Rounds To Comments
