Warm up before class: Run 1200m, mobility
Group Warm up: 5:00 instructors choice
SKILL: Prowler pushes. Complete 5 x 40 meter pushes. (180/90# added to sled)
WOD: This is a special request from our member Joe Hayes who served with Corporal Ryan C. McGhee
“McGhee” AMRAP 20:00 (30:00 for elite wodcrushers)
Notes: If you did the 11a Saturday WOD with deadlifts, please use this day as a rest day or work on other skills! If 275 or 175 is over 65-70% of your 1RM you need to scale this WOD, the volume is too much. The actual WOD is a 30 minute AMRAP… which we believe is counter productive to health and fitness so it has been shortened to 20:00. If you want to do the 30:00 version that is fine but we won’t ask it.
Scaling groups: scaled DL as needed, no more than 70% of 1RM.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Feb 27: 2014 Games Open starts
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“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…
“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!”
“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!”
“…I joined CrossFit Salem three months ago in an effort to maintain my level of fitness. I have far exceeded my own expectations!”
“…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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