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SATURDAY, AUGUST 02, 2014

CrossFit Salem WOD: Wednesday 3-16-11

Open Sectionals WOD: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatch (ground to overhead), 75/55 lbs.

This is the first of 6 WODs that we will do with the rest of the world every week on Wednesdays and Saturdays as a competition to see who is the fittest man/women in the world. We can scale this to anyones abilities by lowering the weight and doing single unders instead of double unders. Single unders are simply “jumping rope”. Even if you care nothing about competition, this is still a great way to burn some calories and get a good workout.

The theory is that if you train in the same methods as the fittest people you will increase your own fitness significantly, that is our belief. We see this every day at CFS, try it and you will improve your overall health and wellness. See ya soon!





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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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