WOD may 24, 2013

*** ATTENTION!!! MEMORIAL DAY SCHEDULE AND EVENT ANNOUNCEMENTS***

SCHEDULE FOR MEMORIAL DAY…

MONDAY THE 27TH

9 am Metcon

10am WOD

11 am Metcon

4:30pm WOD

5:30 Metcon

***Event this Weekend***

Come help us kick off Memorial Day weekend at the Hard Rock Pool this Saturday!

Our own SinCity CrossFitter, Andy Gil, will be dropping the beats at Breathe Pool and Lounge at the Hard Rock Hotel and Casino!

We have a cabana for all SCCF members from noon to 5pm! Wear your SinCity gear and get in free along with a free drink ticket!

Workout of the Day

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

Tabata Sit-up (abmat)

Tabata Air Squat

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Metcon

“Tabata SAAAY WHAAAT”

Wall-balls 20/14

Knees to chest ( on pull-up rig)

Burpees

Ball slams 30/20 

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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