May 15, 2017

6 x 1 squat clean + 1 above knee squat clean + 1 power position squat clean + 2 front squats

6 x 3 power cleans from power position + 2 front squats

3 sets of:
12 steps kettlebell front rack lunge (6 each leg)
12 weighted box step ups (6 each leg)
10 back extensions

4 sets of:
100ft suitcase carry (each arm)
:45 side plank left
:45 side plank right

2:00 each side pigeon stretch
1:00 each side couch stretch
2:00 frog stretch

And the Benefitting Charity for CharityWOD 2017 is…

First of all, thank you to everyone who nominated charities. We had more than ever to choose from! When narrowing it down, charities scored high marks for having a local reach and be lesser-known than the large non-profits who have strong fundraising efforts.

After much deliberation, we chose the Gifford Your Orchestra, nominated by Vinnie Burke!

The mission of the Gifford Youth Orchestra is to provide education, experience, and training in various cultural and performing arts, including music, drama, dance, and the vocal arts for the youth of Gifford, Florida (and neighboring Indian River County communities), with a core focus on mastering stringed instruments.

The slogan is: More Violins ~ Less Violence ~ Better Tomorrows

Their Teen Theme is:  Off the Street – On the Stage

They have a great track record of getting kids to college and these kids obtaining their degrees.

Read all about this great cause here:

We now have a sign-up sheet in the lobby for teams to register. There is a minimum donation of $40 per team required to compete. Please make checks out to: Gifford, Florida Youth Orchestra, Inc.

And here’s another reminder of the workout…

Standards for the workout:

Thrusters: Rx 105/75; Masters 95/65; Scaled: 55/35

Masters and Rx: pull-ups
Scaled: hand-release push-ups

Masters and Rx: burpees over partner
Scaled: burpees to a plate

Everyone: row, ski erg and Assault Bike

If anyone needs a partner, please email me and let me know what division you would like to be in. I am keeping a list and will do my best to match

people up.


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