Thursday April 26, 2018 by Dawn Marie | April 26, 2018 | WOD | 0 comments

Let's hear it for Kiera Murray.  She now sits at 57th in the world for the 14-15 yr old Girls Division. 

Kiera finished The 2018 Crossfit Open 75th in the world for her Division.  This moved her on to the next phase of The Open.   Last weekend she completed The CrossFit Games Qualifier and after 4 WODS she moved up almost 20 places!!!  

We could not be more proud of this young lady.  Not only is she a great athlete, she has one awesome attitude.   When she trains, she trains hard but her main goal is to keep CrossFit fun.  

A job well done lady.  

 

WOD

For time:

1,500 Meter Row

100 Double-Unders

50 Alternating Reverse Lunges (35# Plate / 25#Plate)

100 Double-Unders

1,500 Meter Row

 

Wednesday April 25, 2018 by Dawn Marie | April 25, 2018 | WOD | 0 comments

Concrete Balls / Lawn Chairs.....love it.

 

Strength 1:

4 Rounds:

Max Effort Body Weight Bench

200m Single Armed Farmers Carry (switch every 50m)

(32kg/24kg)

 

Strength 2:

21-18-15-12-9

Weighted AbMat Sit-Ups

*After each set, :15s L-Sit after each round.

 

Tuesday April 24, 2018 by Dawn Marie | April 24, 2018 | WOD | 0 comments

Skill / Strength:

Power Cleans

Build to a Heavy Double

 

WOD:

10 minute Ladder

3 Handstand Push Ups,  3 Power Cleans (165# / 115#)

6 Handstand Push Ups,  3 Power Cleans

9 Handstand Push Ups,  3 Power Cleans

12 Handstand Push Ups,  3 Power Cleans

** 20 Lateral Hops after each Round

 

Monday April 23, 2018 by Dawn Marie | April 23, 2018 | WOD | 0 comments

Next Monday CrossFit 508 will be starting a New Program, 508 Fitness Camp.  Classes will be held M, W & F @ 10:15am.

This would be great for anyone who knows someone who might love working out with us but might not love the barbell, heavy weights or high level gymnastics.  Maybe someone who has taken a break from Crossfit and may need a gentler re-entry program.

Click here for more info!  

 

Skill / Strength:

Back Squat Waves **

** add 2% from last week

 

WOD:

3 Rounds":

400m Run

21 Burpees

Monday April 23, 2018 by Dawn Marie | April 23, 2018 | WOD | 0 comments

Next Monday CrossFit 508 will be starting a New Program, 508 Fitness Camp.  Classes will be held M, W & F @ 10:15am.

This would be great for anyone who knows someone who might love working out with us but might not love the barbell, heavy weights or high level gymnastics.  Maybe someone who has taken a break from Crossfit and may need a gentler re-entry program.

Click here for more info!  

 

Skill / Strength:

Back Squat Waves **

** add 4% from last week

 

WOD:

3 Rounds":

400m Run

21 Burpees

Saturday April 21, 2018 by Dawn Marie | April 21, 2018 | WOD | 0 comments

Let's cheer on Kiera Murray and Coach Adam Izzo as they tackle The Qualifier for The Crossfit Games this weekend.  
Kiera now sits at 75th in the world in the 14-15 yr old division. Adam currently sits at 27th in the world in the 35-39 yr old division.  
Only the Top 200 in the world are allowed to enter the Masters/ Teen Qualifiers and only the Top 20 in the World (after the Qualifiers) make it to The CrossFit Games.

 

WOD:

WOD: ***

20 minute Time Cap

30 Dumbbell Power Snatches, 5 Ring Muscle-Ups

40 Wallballs, 5 Ring Muscle-Ups

50 Calorie Row, 5 Ring Muscle-Ups

40 Wallballs, 5 Ring Muscle-Ups

30 Dumbbell Power Snatches, 5 Ring Muscle-Ups

 

*** There are a number of variations, including subbing the Muscle Ups with a 200m Run.  So.....come on in!!!

Friday April 20, 2018 by Dawn Marie | April 20, 2018 | WOD | 0 comments

Save the date.  Saturday July 28th, 2018.

The 3rd Annual Ditano Day

Who is invited? EVERYONE 
When is it? 9am - noon: Team Throwdown
Noon - 3: BBQ for everyone!!!!

Comne celebrate the life of a true 508 legend, Dawn Ditano!

 

Strength

Overhead Squat

3, 3, 3, 3, 3

 

WOD (15 minute cap)

50 Squat Snatches (115,75)

EMOM- 4 Burpees (starting at 3,2,1 Go)

 

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