wod

5.21.14 WOD

By 05/20/2014 No Comments

Cows?!? Why would we post cows on our site?  For your health of course!  F.I.T. | Park Meadows CrossFit has partnered with 3T Ranch to give you the ability to buy Grass Fed Beef & Naturally Raised Pork straight from a ranch that is 20 minutes from the gym at a HUGE discount from what it costs from the grocery store.  For more information and to contact Scott and Katie at 3T Ranch, click here.  You can do research as to why you and your family should be eating grass fed beef there as well.  Tell them we sent you, and they will take great care of you.  It’s almost impossible to find it for less, and impossible to find it that close to home!

Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. Enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions.  If you’ve had any friends who wanted to get started, please have them check out this program.

Dead Lift 5×3

50-35-20, for time, of:
Wall Ball (20/14)
Double Under
KB Snatch (1.5/1), alternating arms

With a partner, alternating rounds, complete:
10 Rounds for time of:
5 Burpees
100 Meter Sprint

Mobility.  It makes us better at everything we do, or lacking it keeps us fragile and awkward.  Lack of mobility is one of the largest reasons people get injured.  It’s the least fun to work on, yet one of the best things you can do for yourself.  Today’s video is one of my all time favorite videos.  It’s the story of a man told he would never walk, and how he used Yoga & fitness (and therefore mobility) to change his life.  Never give up.  Chase your dreams.  Remember that Rome wasn’t built in a day.  Appreciate all that you are and all that you have.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=qX9FSZJu448[/youtube]
Shean

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