Our last challenge was 4 months ago. We have a lot of new faces in the box. The season of little clothing is upon us. Three great reasons for a Nutrition Challenge!
The challenge will kick off Monday May 14. The buy in is $20. Winner takes all. Rules are simple. Attend a Zone/Paleo nutrition meeting on Wednesday May 9 at 6:00 pm. Follow a strict Zone/Paleo diet for 40 days. Largest percentage of body fat lost wins.
We had some really great results last challenge. Several people’s body fat dropped 4% or more in only 4 weeks.
It’s simple. Eat right, exercise, and get enough rest for 40 days. Are you up for the challenge?
Tuesday’s WOD
Warm Up
4 minutes of double unders or DU practice if you don’t have them.
Thanks to all who came came out for CFGreer’s WOD for a Cure event! We won a brand new set of rings for bringing the most participants! Way to represent!
HIT also swept both Men’s & Women’s Rx divisions, bringing home 1st 2nd and 3rd place in both! Congrats Jclo, Marisa, and Laura & Ryan, Dan, and Hoover!
The Muscle Up Club Welcomes Laura!! Faaaantastic! (sorry it’s so blurry, laura! I was trying to hurry to catch this!)
WOD For A Cure is THIS SATURDAY!! Friday is the last day to register online. If you miss the deadline you can register at the event. For those of you who would like to carpool-meet at the box at 7:30 am to catch a ride. Looks like we’ve got about 15 signed up so far. The box with the largest crew wins a prize so sign up! All proceeds go to the American Cancer Society. This is going to be a great event, with great people for a great cause. Don’t miss it! http://www.wodforacure.com/registration.html
The box is closed, except for previously scheduled foundations classes, on Saturday because all trainers will be at WOD for a Cure.
Friday’s WOD
30 seconds per exercise/2 rounds
high knees
butt kicks
light kb swing
goblet squat
Then spend 3-5 mins on hip mobility & 3-5 mins on shoulder mobilty
examples–spidermans, use a band to pull hip, samson stretch, skin the cats, shoulder pass throughs, use band for internal shoulder rotation. Trainer can give and will show examples.
Metcon
5 Rounds
400m Run
3 Muscle-ups
6 HSPU
9 Burpees
Details about Saturday’s WOD for a Cure
CrossFit Greer
115 C Conway Drive
Greer, Sc 29651
Parking – There is a church about 200m from our building – right across from Conway Drive. The name is Glad Tidings, they are allowing us to park there (we will have signs) and walk down to CF Greer. So car pool if you can! If parking is full there, you can always park at Park Sterling Bank on the Corner by Wade Hampton Blvd!!
Check in Between 8am – 8:45am
9am – Presentation of Colors
9:05 Workout Details, explanation, questions, etc
Will start beginner workout immediately following this; then Intermediate and finally the Rx group (the workouts are listed below)
Prizes will be given after all 3 groups have participated and a prize will be given to the box or group
A big part of CrossFit is our community!! So if you aren’t working out, please cheer on those working out!!
We will have silent auctions for King Kong bags, a Lululemon bag! and possibly other items! Also, we will be selling other items, for all proceeds to go towards Relay for Life!! So bring your wallets!!!
If you didn’t do this at registration, and you are interested in buying down your run on the workout, you can do this at check in for an additional $10 donation!!
Remind your friends…. Online registration ends at 11am on Friday, but for anyone that still needs to regsiter can register Saturday morning during check in!
Please let me know if you have any questions!! Can’t wait to see & meet you all!!
Thank you again for helping make a difference in the fight against cancer!!!
Workouts:
Beginner -
Team workout
800m Run
2 Rounds:
20 Kettlebell Swings
20 Box Jumps
20 Burpees
20 Situps
150m ‘ish run to finish line
Intermediate-
Team Workout
1 mile run
50 Knees to Elbow
150m “ish Sprint
50 kettlebell swings 53/35
50 Box Jumps 24/20
50 Burpees
50 Sumo DLHP with Kettlebell
150m “ish Buddy Carry to finish line
Rx – Individual
1 mile run
30 Toes to Bar
30 Wallballs 20/14 @ 10ft target
150m “ish Sprint
20 Ground to overhead 135/85
20 Overhead Squats (weight TBA)
30 Burpees
30 Box Jumps 24/20
50 Double Unders
150m “ish sprint to finish line
The box will be closed this Saturday because we are participating in WOD for a Cure!
The WOD has been posted to the FB event page. http://www.facebook.com/events/245633678853073/
CrossFit Greer is Participating in The American Cancer Society’s Relay for Life event this year. To help reach their goal of $5,000 they are hosting “WOD for A Cure”. The event will be held on April 28 in Greer. The cost is $25 per participant. It’s going to be lots of fun competing with our friends from other boxes for a great cause! As a previous ACS fundraiser, I can tell you that this is in an incredible organization that really does help people living with cancer, survivors, and families who are dealing with all of the burdens this disease throws their way. It would be so awesome to have a big showing from HITCF! If you are unable to make the event, you can also help by purchasing a $10 luminarie with a loved one’s name on it that will be used to light the Relay For Life Track (on May 18) or just give a donation here http://main.acsevents.org/site/TR?team_id=1026163&fr_id=40212&pg=team
The box will be closed this Saturday because we are participating in WOD for a Cure!
The WOD has been posted to the FB event page. http://www.facebook.com/events/245633678853073/
CrossFit Greer is Participating in The American Cancer Society’s Relay for Life event this year. To help reach their goal of $5,000 they are hosting “WOD for A Cure”. The event will be held on April 28 in Greer. The cost is $25 per participant. It’s going to be lots of fun competing with our friends from other boxes for a great cause! As a previous ACS fundraiser, I can tell you that this is in an incredible organization that really does help people living with cancer, survivors, and families who are dealing with all of the burdens this disease throws their way. It would be so awesome to have a big showing from HITCF! If you are unable to make the event, you can also help by purchasing a $10 luminarie with a loved one’s name on it that will be used to light the Relay For Life Track (on May 18) or just give a donation here http://main.acsevents.org/site/TR?team_id=1026163&fr_id=40212&pg=team
