Workout of the Day: Saturday 6-22-2013

June programming spreadsheet

Warm up before the WOD with rowing and mobility every day!

No 8:00a WOD!


Group Warm Up: Instructors choice


9:00/10:00 Free WOD: 3 rounds, 1:00 each station for max reps:

  • Lunges
  • Push Ups
  • Ball Slams
  • Sit Ups
  • Squats
  • Rest


11:00 WOD:  “SEAN” 10 rounds for time of:

  • 11 CTB Pull Ups
  • 22 Front Squats (75/55)

Note: A: 5 rounds, no CTB (45/35 FS) B: 7 rounds, no CTB. C: Rx

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery


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Contact Info

  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
  • Andy - CEO & Co-Owner:
    • 503-931-7727
  • Carol - General Manager & Co-Owner:
    • 503-931-6488
  • Mike - Manager
    • 503-339-5816

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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