August 27, 2014

Tunnel to Towers – Update

For those of you running in 26# of weight for the Tunnel to Towers race, we’ve gathered various vests for you to use. Please see Rob or I and sign out a vest. It will be your responsibility to add weight to it (make sandbags, use dive weights, etc.) so that you are toting 26 pounds. There will be a weigh-in area at the race prior to go-time.

Take a vest now and get it all figured out. After the race, return it and celebrate the win!

Click below to register and make sure to choose “Individual Team Member Registration” if you will be running weighted. If you would like to run, but without a vest, register and support this great cause and wear your CFVB shirt!

http://www.eventbrite.com/e/2014-tunnel-to-towers-5k-run-walk-vero-beach-fl-registration-10765007427

HAPPY BIRTHDAY CHARLIE & LITTLE RACH!

lauren box jump
Lauren

Workout of the Day
:00
5×1 Push Jerk + Pause Split Jerk (pause 2-3 seconds in the dip position) 
15 minutes of tech work to 70%
Use racks

:20
2 x 10 (each arm) half-kneeling KB press

:30
3 x 10 steps Front Rack KB lunge

:40
Midline – 3 sets of:
8 Glute-ham raise
10 (each side) Turkish sit-up (use KB or dumbbell)

Post your scores to the Whiteboard.

Posted on by crossfit in WOD

5 Responses to August 27, 2014

  1. Phin

    Love the Jonny Cash poster in the background of the Turkish sit-up video

  2. Nanda

    Happy Birthday Charlie and Little Rach!

  3. John Y

    Happy Birthday you two. You guys are the heart beat of the 5am class.

  4. Margaret A.

    Go Lo!

  5. Lucy Lu

    Wishing Charlie and Rachel a great birthday

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