WOD 1: Max Bench Press.
Ok, we have never in nearly 1,000 WOD’s done this at CFS. So in the interest of variety and appeasing the gym mullets here you go! Every lift gets a spotter! Any lift over 225 lbs. gets a spotter on both ends of the bar! Team up and you have 12:00 to swell up your chesticles and strut like a globo gym-troll (without the mirrors sadly).
WOD 2: Complete all for time:
Scaling groups: A: 3,000m/75 B: 4,000m/125 C: 5,000m/200. Split up the rowing and push ups any way you want!
$$: 3 partner sprints BACKWARDS.
Feb 27: 2014 Games Open starts
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“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“I’m not as sore as I thought I’d be…just “good” sore! I can still get out of my desk chair without help…that is a good sign!”
“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!”
“I couldn’t believe the drastic changes in just a few weeks. I have learned so much and after several years of boring and unmotivating workouts- I am excited to train again. For that, I can never thank you guys enough!”
“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…
“…When I joined CrossFit Salem in August 09, I quickly discovered that I had not been pushing myself anywhere near my limits. I’ve lost two pant sizes. I can open my own jars and carry my own 40lb bags of dog food with ease.”
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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