TUESDAY, JULY 22, 2014

Workout of the Day: Thursday 1-19-2012

WOD 1: Back Squat 3-3-3-3-3

WOD Demo with Dave Lipson (520 lbs. from a guy not much over 200)

WOD Demo with Rob Orlando

Note: New people will instead perform 100 perfect box-back squats with just the bar and a box.

WOD 2: Three rounds for time of: (Max 15:00)

  • 40 Push Press (45/35)
  • 30 Ring Pulls
  • 20 4′ Broad Jumps (one mat)

$$: 3 x 400m Rows, 1:00 rest between.

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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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