IT’S ALMOST TIME! We have several athletes competing in the EPIC SHOWDOWN COMPETITION on SATURDAY! Click HERE for more info. The competition is in St. James so it’s very close. Spectator tickets are $5.00. Come down and see what it’s all about! Cheer on your gym mates!
The Epic Showdown is an Individual CrossFit Competition
Where: The Sports Arena, 620 Middle Country Road, St. James, NY 11780
When: Saturday, November 15th, 2014
Event Begins: 10:15 am
Workout of the Day
Barbell Snatch receiving the barbell in a Split Stance (instead of a squat)
Pistol (one-legged squat)
Make-up a WOD you missed from Monday, Tuesday or Wednesday
Don’t even think about missing Skill Work day! If you’ve been in all week you need Skill Work day to help actively recover while you perfect the skills listed. If you missed Monday, Tuesday or Wednesday’s workout now’s the time to get it in. I see you back there…I can hear you thinking…it’s only skill work there’s no real WOD, I don’t need to go.
If you can Turkish Get-up 75% of your body weight in each hand, perform 10 minutes of kettlebell snatches with a 24kg kettlebell without placing it on the ground for the 10 minutes, snatch your body weight using a split stance and do 50, unbroken Pistols on each leg AND you trained on Monday, Tuesday and Wednesday you may skip training today. Everyone else is expected to be present, be ready and perform like it’s your job!–George