Monday November 27, 2017 by Dawn Marie | November 27, 2017 | WOD | 0 comments

Hi Everyone, 

As many of you may remember from last year Matt ran the Boston Marathon for the Massachusetts Down Syndrome Congress (MDSC) and our daughter Cecelia. He finished the marathon with Cecelia in his arms and completed his very first 26.2 miles. With all of your help we raised an unbelievable $17,500.

It all started on #GIVINGTUESDAY where we raised over $12K in a single day and were the lucky recipients of an additional $1000 due to the genersoity of a community of support we could not believe was so big.

This year we run together. Matt and I will both be running with the MDSC and this year Cecelia will WALK across that finish line hand in hand with us.  

We are honored to be part of this team and to complete this run as a family. On #GIVINGTUESDAY which is Tuesday the 28th we will post the link to our fundraising page for the Boston Marathon. Please consider donating on this day. We committed to raise $15,000 and our goal is $20,000.

Love and Appreciation,
Matt GousieCecelia's AdventuresDerrah Gousie

 

Strength:

Back Squats

5,5,5,5,5

 

WOD

12 minute AMRAP:

15 Lateral Burpees Over Bar

15 Toes to Bar

 

 

Saturday November 25, 2017 by Dawn Marie | November 25, 2017 | WOD | 0 comments

30 Thursuters (135#/95#)

300 Double Unders

- Every 4 minutes, 400m Run.  Starting at 3,2,1,Go!

 

Friday November 24, 2017 by Dawn Marie | November 24, 2017 | WOD | 0 comments

WOD:
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups

 

Cash Out:

Accumulate 6 minutes of a hang from the pull up rig

- At each break, do 15 Push Ups

- 10 minute time cap

Wednesday November 22, 2017 by Dawn Marie | November 22, 2017 | WOD | 0 comments

Holiday Schedule....

Wednesday 11/22: Normal Calss Schedule

Thursday 11/23: 7am & 9am Classes

Friday 11/24: 7am & 9am Classes

Saturday & Sunday  11/25 & 26: Normal Calss Schedules

 

WOD:

In Teams of 3…..

AMRAP 7:(from the Rack)

50 Push Presses (135/95)

50 Push Presses (155/115)

then.. AMRAP Push Presses (185/135)

Rest 3:00

AMRAP 7:(from the Rack)

50 Front Squats (135/95)

50 Front Squats (155/115)

then.. AMRAP Front Squats (185/135)

Rest 3:00

AMRAP 7:

50 Hang Cleans (135/95)

50 Hang Cleans (155/115)

then.. AMRAP Hang Cleans (185/135)

 

 

November 21, 2017 by Dawn Marie | November 21, 2017 | WOD | 0 comments

Strength

Overhead Squat

3, 3, 3, 3, 3

 

WOD:

AMRAP 15:

60 Double-Unders

30/24 Calorie Row

10 Overhead Squats (115/80)

 

Monday November 20, 2017 by Dawn Marie | November 20, 2017 | WOD | 0 comments

Giving your all is not always glamous.  Way to dig deep guys.

 

Skill / Strength:

5 Rounds:

Strict Pull Ups

Strict HSPU’s

 

AMRAP 13:

55 Barbell-Facing Burpees

55 Pull-Ups

55 Calorie Row

55 Kipping Handstand Pushups / Push Ups

 

Rest 3 minutes then…

5 Rounds:

20 Shoulder Taps

20 Sit Ups

 

Saturday November 18, 2017 by Dawn Marie | November 18, 2017 | WOD | 0 comments

Tomorrow, Sunday November 19th, CrossFit 508 will be hosting The 6th Annual Ghetto Games.  We have over 120 athletes participating and about 40 of them are from CrossFit 508.  Heats run from 9am - 3pm.  Come on by and cheer these athletes on!  You may also follow The Leaderoard on WODROCKET.  No Open Gym.

 

WOD: "Glen"

30 Clean & Jerks (135#/95#)

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees

(Yes, there will be  partner options!!)

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