July 6th CFNWA gonna do our part


WOD

Deadlifts 2x10

then

21-15-9 reps of

KBS 1.5/1
HSPU

then

choice of
AMRAP 2:00

Rope Climbs or
Muscle Ups or
II Unders 

 CrossFit isn’t just a fitness program. It’s a program that brings great people together. Together we suffer the same failures and weaknesses. We rejoice in each other’s small victories and we lend a hand and show support when needed. Well this is a time that I feel compelled to show one of our members that we all care. Some of you know Cathy Julius. She is a frequent flyer in the afternoon classes.  On December 2nd, 1992 Cathy gave birth to a beautiful baby girl “Sarah Avery”. As Sarah Avery grew she loved to play Ring Around Rosy and she loved sunflowers. On June 18th 1994 Sarah Avery became sick and unfortunately for Cathy and the rest of their family, God needed her more with Him. She passed due to an irreversible illness. Let us honor both Sarah Avery and Cathy today with this WOD.

Cathy set up a charitable foundation in honor of Sarah Avery. Anyone wishing to donate any amount of money to this foundation just give it to the trainer coaching and it will be handed over to Cathy. Thank you in advance
 
 
WOD

Buy In
12 Lunges
2 HSPU
92 II Unders or Singles
DOB 12/2/92

then

6 RFT of :
18 Thrusters 75/55
18 Box Jumps 20”
16 Burpees

Passed 6/18 and was 18 months and 16 days old.

WOD
Rest Day 
Open Gym 11-1
Open Gym 5:30-7:00

**Oly Lifting Club - don't forget to check the tab for this weeks homework. It will be posting Monday morning under the Oly tab.

Mark your calendars for July 6th. We will once again be raising money and doing our part for those in need. Check out CF for Hope at  http://hope.crossfit.com/cures

I'd love to make a statement by raising a ton of money. To donate early go to

https://hope.crossfit.com/sponsor?id=U12015&hope=cures

http://hope.crossfit.com/cures/video/i-need-finish-this

WOD

2 Person Teams complete

25 Ground 2 OH 
25 Wallballs,
25 T2B,
25 Front Squats
25 Handstand Push Ups
25 Hang Power Clean
25 Pistols (alternating legs) 
25 Deadlifts 

800m team run

RX1 165/115
RX2 135/95
RX3 115/85

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

"Omar"

For time:
10 Thrusters 95/65
15 Bar-facing burpees
20 Thrusters 95/65
25 Bar-facing burpees
30 Thrusters 95/65
35 Bar-facing burpees

Quick shout out to our past present and future warriors. No special day needed to say Thank You.

WOD

10-12 minutes of
Working sets or single of
Clean High Pulls (be explosive, keep bar close)

then

12:00 AMRAP
2 Power Cleans
6 T2B
12 GS Box Jumps 24/20

RX1 205/155
RX2 185/135
RX3 165/115

WOD
Rest Day 
Open Gym 11-1
Open Gym 5:30-7:00

Come in and do your Oly homework.

WOD
"Cindy"
AMRAP 20 min
5 Pull Ups 
10 Push Ups 
15 Squats 

-or-

"Mary"
5 HSPU
10 Pistols
15 Pull Ups

Big Donnie Shankle Hang Clean. Check out 3rd frame.


Quick reminder - With this updated web site we encourage everyone to post comments and their WOD scores for the day. The early birds never get to see how they compare to the rest of the field...

WOD
Hang Squat Clean TnGo
2-2-2-2-2
Hang Squat Snatch 
1-1-1-1-1


Cash Out 
100 Sit Ups

Day 1 oly club

WOD
Run 1600m
150 II unders
50 Burpees
Run 800m 
100 II Unders
35 Burpees
Run 400m
50 II Unders
20 Burpees

Awesome turnout today during our first Oly lift club. 50+ showed and already some BIG PR's. More ahead....


WOD
Much needed Rest Day
CLOSED.... 

Big shout out to "Mom" (Alice Harvey) on her accomplishments since starting CF in Oct of 2012. Since CF she has lost over 15 pounds and at her last check up her Dr told her she is healthier than she has ever seen her. When she started she wore a size 14. Today she wears size 8. Keep  up the hard work mom.  We are very proud of you.

Olympic Lift Club- Starts at 1:00pm and will last 1.5 to 2 hours. Free to CFNWA members. Come ready to lift.
 
WOD
Chipper

50 Walking Lunges
25 Pull Ups
25 Box Jumps 24/20
50 II Unders
25 Ring Dips
25 Sq Cleans 95/65
50 T2B
25 Kettlebell Swings 70/53
25 Wallballs
50 Walking Lunges