Sunday Team WOD
Sunday morning, 9 am. Mercer Island Team WOD:Team of 2 (one man, one woman, if possible) with only 1 person working at a time, complete: 25m OH lunges #45/2525m squat hops25 push ups25 hang cleans #95/6550 deadlifts #95/6525 hang cleans #95/6525 push ups25m squat hops25m OH lunges #45/25For time
Remember, come on Sunday morning 9 am FREE Team Workout!!! Friends & family welcome!Happy Birthday to Coach Kaite! She tried to slip this one past me... expect a "special" b-day WOD in honor of her, coming soon!
Reminder, 11am Classes ONLY on MondayFREE Sunday class, 9am, TEAM WOD!!! (its gonna be fun!)--SicFit is doing something right... their athlete's are showing up to competitions and cleaning house. They are strong, fast, healthy and committed.WILL YOU COMMIT?Visit sicfit.com for more Videos---Skill - 5 minutesBack Extensions and GHD Sit upsStrength -…
WELCOME TO THE 1st TUESDAY CLASS!---Skill:Pull upsStrength:Intro to the DeadliftWarm up set of 10, as many sets as necessary7-6-5-4---WODAMRAP (as many rounds as possible)3 pull ups5 push ups 7 sit ups10 squats
Correction / Reminder!!!NO 6am or 5pm class MONDAY 9/6FREE team WOD on Sunday 9am!bring yourself, a friend or anyone who wants to try out Mercer Island CrossFit
ARE YOU READY?Visit sicfit.com for more Videos---Skill - 5 minutesDouble UndersStrength - 10 minutesSquats---WOD15 Pull ups10 Power Cleans #115/75200m Run5 rounds.
Reminder: Next Monday 9/6 the JCC closes at early, so come in to the 6am or 11am, there is no 5pm class!Plank challenge, max hold plank positionWHY I CROSSFIT:Mid-workout, I often ask myself, “Jeezus, what am I doing here?” The answer usually is muffled by someone telling me to stop…
the winner of the max plank hold was Shelley with an outstanding 6 minutes!!! Perfect Strait plank too, no resting on the side or with her butt in the air. Very impressive!!! -Coach Katie
Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become"- Brooke Foss Westcott Life Is Not a Spectator Sport:We are constantly…