5.11.11

WEDNESDAY

"HAIRY EYEBALL"

12min AMRAP of:

250m Row

7 HSPU's

7 Power Snatches…115/75 pounds

For Total reps

(repeat WOD from 11.19.10)

 Coming soon…  

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Strength:  Power Snatch 5…5…5

UPCOMING EVENTS

May 21st 2011-  "DELAWARE AFFILIATE CHALLENGE" at CrossFit First State in Middletown DE.

CrossFit First State will be hosting a team (1man, 1woman) competition on the 21st. The event will consist of 3 varied workouts in order to find the fittest team in the area.  

June 3rd, 4th and 5th 2011- CROSSFIT GAMES MID-ATLANTIC REGIONAL QUALIFIERS–

The 2011 Reebok CrossFit Games Mid Atlantic Regional Qualifier takes places in Fairfax, Virginia at the George Mason University Field House Complex. This 100,000 sq. ft. sports facility has hosted everything from track & field events, basketball tournaments, to antique shows. The GMU Field House has a 200M indoor track, huge male and female locker rooms, and plenty of bleacher seating. There are many hotels within 10 minutes of the Field House. Parking is available for over 600 vehicles. Top 3 Men and top 3 Women qualify for the 2011 CrossFit Games.

**COME CHEER ON TRAINERS EMILY, QUINLAN, IAN AND PAST TRAINER BRUCE**

June 6th 2011- June 11th 2011-  "MR. AND MRS. EXPLODE"

During this week we will be holding an in-house competition to see who the fittest male and female are at CrossFit Explode.  There will be a total of 8 WODs throughout the course of the week. After each days WOD all athletes will be put into a database and ranked according to their finish on that day's WOD. The results will be posted by the end of the day each day. Every one can participate and WODs will be scaled to accommodate every level. The end of the week will be sealed with a final workout that promises to be a test!