WOD Sat. Jun. 30

June 29th, 2012

Free introductory class at 10:00am. Come a few minutes early to fill out some paperwork.
Don’t forget about the SMR (Self-Myofascial Release) Worshop today – 1pm-3pm. $10

What is it? It is self-administered systematic and scientific manipulation of soft tissue for remedial or restorative purposes. In other words, you will learn how to use the rollers, rumble rollers and lacrosse balls to safely massage your muscles in order to increase the post-workout recovery process.

Benefits of Self Myofascial Release

  • Correct muscle imbalances.
  • Increase joint range of motion.
  • Decrease muscle soreness.
  • Decrease neuromuscular hypertonicity.
  • Increase extensibility of musculotendinous junction.
  • Increase neuromuscular efficiency.
  • Maintain normal functional muscular length.
  • Relieve joint stress.

Individual WOD


Level 1/2
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Three rounds for time of:
10 Burpees
200 yard Shuttle sprint, 50 yards there and back twice

Team WOD

“Challenge WOD”
Class will split into two teams as evenly as possible in regards to male/female, ages, and CrossFit ability. Teams will challenge each other one or two persons at a time to physical feats that take about 2-3 minutes.
Examples: First person to complete 50 Hand-release push-ups wins. Heaviest single-weighted pull-up wins (3 attempts per person allowed). Most completed 3 min AMRAP of 5 pull-ups, 10 squats wins.


  • Trainers will decide who challenges whom. Trainers have veto power over any proposed challenge.
  • Each team will select a team captain. Team captain announces challenges w/ input from team.
  • Teams will alternate on issuing challenges.
  • Each team can pass on up to two challenges. Once a team passes a challenge, they have to accept the next one. The new challenge has to involve different movements/exercises.
  • Challenges must be safely doable by all those participating, i.e. weight and proper/safe mechanics.
  • Each person will participate in 2-3 challenges.

Losing team: Each member will do 50 burpees!
Winning team: Will get to eat watermelon and watch the losing team do burpees!