Tuesday December 5, 2017 by Dawn Marie | December 5, 2017 | WOD | 0 comments

It's our 3rd Anual Ho-HO-HO-Down for Heroes this Saturday!!

Time: 9am - Nooon

How to Sign Up: On the Saturday White Board

Who can Sign Up: EVERYBODY (We don't care what skills you got!)

Cost: A Suggested $20 Donation

 

The last couple years we raised over $1,000 for Families at The Fisher House in Boston.  The Fisher House helps support wounded veterans and their families.  Let's all pull together and let these families know that we care about the sacrifices they have given to our country.

 

WOD:

1,000m Row

Then…

   3 Rounds:

   20 Toes to Bar

   75 Double-Unders

   7 Hang Power Snatches (135/95)

1,000m Row

(20 minute Time Cap)

Monday December 4, 2017 by Dawn Marie | December 4, 2017 | WOD | 0 comments

Our CrossFit Babies are growing up Way too Fast!

 

Don't forget. 

It's our 3rd Anual Ho-HO-HO-Down for Heroes this Saturday!!

Time: 9am - Nooon

How to Sign Up: On the Saturday White Board

Who can Sign Up: EVERYBODY (We don't care what skills you got!)

Cost: A Suggested $20 Donation

 

The last couple years we raised over $1,000 for Families at The Fisher House in Boston.  The Fisher House helps support wounded veterans and their families.  Let's all pull together and let these families know that we care about the sacrifices they have given to our country.

 

Skill / Strength:

Thursters!!!

 

WOD:

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees

 

Saturday December 2, 2107 by Dawn Marie | December 2, 2017 | WOD | 0 comments

Next Saturday we invited EVERY member, no matter how long you have been Crossfitting for, no matter how much you can lift, no matter what skills you have  (or do not have),  to join in our 3rd Annual Ho-H0-Ho-down for Heroes!!!!

The Ho-H0-Ho-down for Heroes is an In-House Team Showdown and  Fundraiser for wounded verteran families @ The Fisher House. 

Date: Saturday December 9th, 2017

Time: 9am - Noon

Suggested Donation:  $20/person. (Anyone can Contribute.)

Where to Sign Up: On the Big Chalkboard in the Main Gym

Where to put $: In the. Lockbox Under the Sign Up

Questions: dawnmarie@crossfit508.com

 

WOD

Teams of 3

AMRAP 25:

600m Run (200m at a time)

50/35 Calorie Row

60 Front Squats

 

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 165/115

Round 5: 185/135

Friday December 1, 2017 by Dawn Marie | December 1, 2017 | WOD | 0 comments

Congrats to our own Dr Mary Medieros  on the ribbon cutting ceremony for her own Direct Primary Care office. 

DPC is a new answer to many who are tired of high health insurance premiums and lack of quality care. Mary could and would love to talk to anyone interested in what she (and others like her) are doing

We will be setting up an info session at 508 in the near future for all those trying to navigate their health care.   If you would ike to check out what Mary is doing, whyi it is differnet and how it can help you...Please check out Thrive Health Care.  

 

Skil l/ Strength:

In 15 minutes:

Form a Heavy Hang Power Snatch + Power Snatch

 

WOD:

3 Rounds:

10 Power Snatches (135/95)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14)

Thursday November 30, 2017 by Dawn Marie | November 30, 2017 | WOD | 0 comments

Congrats to Baiey and Mike Engle, part of our 508 family that is now in Savanna, Ga.   Welcome,  Peyton Mae Engle💜 born 11.29.17 @ 2:58am, 6lbs 12oz. 

 

WOD:

EMOM 14:

Odd: 40 Double Unders

Even: 15 Burpees

 

Rest 3 minutes then…

 

Not for time

5 Rounds:

20 Russian Twists w Wall Ball

250m Row

10 Pikes from Rower or use Wall Ball

Wednesday November 30, 2017 by Dawn Marie | November 30, 2017 | WOD | 0 comments

It's Weightifting Wednesday!!!!

 

Strength 1:

EMOM 21

Minute 1: 2 Deadlifts (85% - 90% if possible and right for you today)

Minute 2:: Strict Pull Ups

Minute 3: Rest

 

Rest 5 Minutes 

 

Strength 2:  not for time…

4 Rounds:

10 OH DB Waking Lunges

5/5 DB Rows

 

Tuesday November 28, 2017 by Dawn Marie | November 28, 2017 | WOD | 0 comments

WOD

5 Rounds

400m Run

10 Power Cleans (135,95)

10 Handstand Push-ups

 

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