Archives for Today's Workout

CLOSED

FOR TIME 21-18-15-12-9-6-3

Burpees

Mountain Climbers

Lateral Hops R+L =1

CLOSED

“Whiting”

AMRAP in 19 minutes of:

1 Mile Run

Then, 5 Rounds of:

27 Air Squats

18 Push-Ups

*If you finish, start again on the run.

Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq.

He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.

NO CLASSES

If you did not receive yesterday’s email please text me or email me MELANIE@CROSSFITPRIDE.COM

@HOME WOD or use our measured runs

5 Rounds For Time of:

200m Run

20 Walking Lunges

50F Bear Crawl Forward/ 50F Backwards

20 Burpees

OR

6 x 400m Runs

Rest 2 minutes between efforts

WE A HAVE RUN INTO A HICUPP!

MORE INFO TO COME, IF YOU ARE NOT SURE THAT I HAVE YOUR EMAIL PLEASE EMAIL ME MELANIE@CROSSFITPRIDE.COM

NO CLASSES

5:30am/8:30am/3:30pm

SETS
10 Bench Press
100m Farmer Carry
-Rest :30 b/t Sets-

55-65-75-65-55
Double Unders
20-15-10-15-20
Chest to Bar Pull-Ups

14 DAYS… EEEK!

8:30am/4:30pm/5:30pm/NO YOGA

ROUNDS EACH FOR TIME
1000/800m Row
Sit-Ups
Hang Power Power Snatch
*3 Mins of Rest Between Rounds


IT’S THAT TIME OF YEAR AGAIN! LET’S HELP OUR FRIENDS WIN SANTEE’S FAVORITE!

CONTRACTOR/Artisan- Raceway Electric *Mike Dombo

HEALTH and WELLNESS- Live with Intention *Mandy Morris-Cassady

INSURANCE- Geico *Justin Hall

INSURANCE- State Farm *James Cassady

You can VOTE everyday between now and 9/19 GET AFTER IT! Use the link below

https://santeechamber.com/santees-favorites-voting#:~:text=Santee’s%20Favorites%20is%20a%20two,Night%20on%20March%2018%2C%202021!

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH- Deadlift

800m Run 

50 Box Jumps 24/20

400m Run 

40 Box Jumps

200m Run 

30 Box Jumps

100m Run

HAPPY BIRTHDAY TO YOU GREG!

5:30am/8:30am/3:30pm/4:30pm/5:30pm/Yoga

STRENGTH- Strict Press + Push Press


Calorie Bike
Russian KB Swings
Shoulder To Overhead

5:30am/8:30am

3:30pm/4:30pm/5:30pm/Cycle

STRENGTH- Tempo Back Squat

– SETS
44 Double Unders
22 HR Push Ups
11 Back Squats

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