Thursday, September 12

There was some talk tonight about going to the competition on Saturday to support the teams. I'm not sure if a decision was made on what time everyone was going, but I (Brian) will be there coaching the teams all day. The first workout starts around 9 and the last one is around 4 so you can come any time. If you do come we'd love for you to show your support in some CrossFit 616 gear, so let us know if you need a t-shirt before heading down. Let's let Grand Rapids know how awesome of a community we have! We're doing the Filthy Fifty today. It's a long workout, but don't get intimidated by the numbers. We will scale this workout for each of you based on where you are in your training right now. You can get through it and it's a great test of your current fitness level. Here's a video with some tips on some of the tricky movements. (Please note, we have a different box jump standard than in the video. You must show control at the top of the box, no rebounding of the top and extending mid air.) Have some fun with this one!

Workout for Thursday, September 12 3 Rounds 30 sec. Handstand Hold 30 sec. Hollow Hold 30 sec. Superman Hold 30 sec. Rest

WOD "Filthy Fifty" 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Steps Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Superman Back Extensions 50 Wall ball shots, (20/14) 50 Burpees 50 Double unders

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