North Shore CrossFit

Friday, May 18, 2012

6amjoec — Fri, 18 May 2012 09:00:27 +0000

Today’s WOD:

- 5×3 Back Squat

1,2,3,4,5,6,7,8,9,10
- Deadlifts (155/105)
- Push-ups

- Team Prowler Relay

Good Times!

Today’s WOD Sponsor is Scott Berger Landscape Design. Get your yard spruced up this spring!

Running

steve b — Thu, 17 May 2012 21:07:10 +0000

There will be no running class on Saturday. We will be running the Rok 5k at Patton Park in Hamilton. We will be meeting up about 8 – 8:15 at the Dalton’s at 151 Willow Street Hamilton(its right down the street from the park).

TriRok 5k
Saturday May 19 9am
Patton Park Hamilton
We ran this last year. Its flat 5k course . There’s a team award so sign up as NSCF…
TRIROK 5K Website

Thursday, May 17, 2012

6amjoec — Thu, 17 May 2012 09:00:03 +0000

Today’s WOD:

- 5×3 Press

15 Minute AMRAP
- 400m Sandbag Run
- 10 Ground to Overhead (135/95)
- 10 Burpee Broad Jumps

Good Times!

NSCF had a lot of members participate in the Tough Mudder last week. Below Steve Roy and Matt O’Keefe in the heat of battle. The next big one everyone is gearing up for is the Spartan Race in August. Let’s go as an official team. We are looking for a couple team leaders.

Today’s WOD Sponsor is Scott Berger Landscape Design. Get your yard spruced up this spring!

CrossFit Kids 5-16-12

Kaitlin — Thu, 17 May 2012 02:14:07 +0000

Warm Up: Dynamic

Skill: Rowing Technique

WOD: 5 rounds for time

250 m row

5 Skin the Cat

10 Push ups

20 Squats

steve b — Thu, 17 May 2012 01:18:27 +0000

2008 gold medalist Ilya Ilin (94kg) working up to 192.5kg