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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“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…Vonnie


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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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