WOD, September 11, 2013

* TODAY THE WOD AND METCON WILL BE THE SAME COME TO ANY CLASS TIME.

Remember the 2 Day Vanquish Olympic Lifting Seminar will be down at the main gym on October 12th and the 13th.

The Vanquish Seminar is the newest and most enhancing seminar in the CrossFit Community!  The foundations and techniques you will learn will forever change your perception of elite athletes and how to elevate your performance.  Knowledge is power, and the power in CrossFit comes from a deep Olympic lifting foundation.

Click Here to Register Now!

OR

You can register at Down at SinCity CrossFit Main

Date:  October 12th and 13th – 830am to 530pm both days

Cost:  $225 includes T-shirt

First 12 to register will receive 2 hours of small group training with coach Henry!

* TODAY THE WOD AND METCON WILL BE THE SAME COME TO ANY CLASS TIME.

Workout of the Day

Team Merica “

In teams of two:

30 MIN AMRAP OF:

9 Ballslams 30/20 – 11 Situps

9 Wallballs 30/20 – 11 Knees 2 elbows

9 MBC 30/20 – 11 Grasshoppers (singles)

* One team member will work while the other rests. Team member 1 will start and complete 9 ballslams and 11 Situps while 2 rests. then 2 will complete 9 wall balls and 11 knees to elbow while 1 rests, and continue to switch on and off and accumulate rounds. Each must complete the 9 rep movement and 11 rep movement before the other team member takes over.

* Every 6 Minutes on the minute (E6MOM), teams will run 2oom together (out & back) with a kettlebell 53/35 and switch on and off carrying the weight as needed. The WOD will start with a run. So both Athletes run at he start of the WOD, then on the 6, 12, 18 and 24 min mark with the KB.

* When the teams come back from the run they pick up where they left off, and the same team member must pick up where they left off.

* Members will use the slamballs for ballslams, wall balls and med ball cleans, and will be scaled accordingly. 

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