Tomorrow morning is our last outdoor Free Open House Workout of the season, so come out to the Edgcumbe Rec Center @ 9am for a great workout and to check out what CrossFit is all about! Athletes of all ages and abilities are welcome! The workout will go on rain or shine.
Press 3×5, then:
10,9,8,…,3,2,1 of
Body Rows
Box Jumps
Russian Lunge
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AMRAP (As many rounds as possible) in 15 minutes of:
10 KB Clean & Press (5 each arm)
10 Goblet Squats
50 ft Waiter’s Carry
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Check out a CrossFit Plano WOD here for a Waiter’s Carry Example.
Have you heard about the Smart Choices program? Here’s a NY Times article about the program that many big packaged foods companies have signed up for, where they place a “Smart Choices” logo on packaged food that meets a criteria for being “healthy”. This program allows Fruit Loops to be labeled a “Smart Choice”. My favorite quote is from the senior vice president of global nutrition for Kellogg’s, who makes Fruit Loops, when she says “Froot Loops is an excellent source of many essential vitamins and minerals and it is also a good source of fiber with only 12 grams of sugar.”
A reminder that on Saturday, September 26th, The Athlete Lab, a fellow CrossFit Affiliate in Little Canada, is hosting the Fight Gone Bad IV fundraiser which raises money for Athletes For a Cure and the Wounded Warrior Project!
This is a great event for two great causes that’s being held worldwide at CrossFit affiliates, and all three CFSP trainers will be participating in this event. The international CrossFit community has raised $600,000 as of last night for these two great causes, and is hoping to raise $1 Million by Saturday. If you’re interested in attending this event click here to go to the Athlete Lab’s event site.
For time:
800m Run
50 Pushups
50 Back Extensions
800m Run
30 Pushups
30 Back Extensions
800m Run
10 Pushups
10 Back Extensions
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Heads up to current CFSP athletes, we’ll be holding a 5k Run Workout of the Day on Saturday, October 10th, at 8am. Normally we wouldn’t announce this workout in advance but we wanted to make sure people know about it so all who are interested in completing this benchmark are able to plan their schedules accordingly. Course details to follow!
Back Squat 3×5, then:
3 rounds for time:
25 Pullups
25 Back Extensions
Broad Jump 100 ft
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For time:
50-40-30-20-10 reps of double unders and situps
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6 rounds for time:
Run 400m
25 Burpees
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Check out Deirdra from CrossFit San Rafael doing 16 pullups on her 60th birthday, very impressive!
