Running Club
Mile Time Trial
2 Big PR’s today
Cheryl 7.29,dropped 47 seconds.
Bridget 6.59 dropped 18 seconds.
Homework for the week
4x5mins the last minute of each interval is a 1 min surge 200/400 pace. Pick a pace that you can hold for 4 mins of each interval there’s no rest
June 4, 2011
Team WOD
Teams of 3
100 Burpees
Then 5 rounds of Kelly
30 Box Jumps
30 WallBalls
400 Meter Run
Then 100 Pullups
Running Club
5 Rounds
200 meters then 300 meters
Homework for the Week
5k compare and beat your time from 4-2-11
5k Course from the gym
June 2, 2011
Melody Miles 5K Race
Hamilton, MA, May 28, 2011
38 Tammy Lockhart 2/23 Topsfield MA 26:21 8:29 2ND IN DIVISION AND A PR…………..
57 Jamie Dalton 8/20 Hamilton MA 27:27 8:51
May 28, 2011
Running WOD
800m
500m
400m
200m
Homework
3 rounds
200 1 min rest 400 2 mins rest
Diamond League Rome
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
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NSCF is an Official New Balance Training Center
Shop New Balance at citysports.com
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
June 11, 2011
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