Workout of the Day

« Back to Workout of the Day « Older Entry | Newer Entry »

Monday 8/6

Posted on August 5, 2012 at 7:45 PM

Oz staying strong and fit through her pregnancy and making no excuses!


No more 11 a.m. classes.  This will be an indefinite schedule change.  Morning classes will be as follows:  6:45, 9:00, and 10:00.  Thank you for being flexible! 



WOD:

3x5 Back squat @ 70% 5 RM (these are deload sets and should be light!)

5x5 Bench Press

20 Dead-hang pullups

then 

8 rounds:

KB Power swings: 30 seconds

Rest:  30 seconds



Port City CrossFit at CrossFit Wilmington's Coastal Clash

On Saturday, five PCCF athletes and numerous supporters showed up at CrossFit Wilmington for the Coastal Clash, a combination competition consisting of Olympic lifting, powerlifting, and a CrossFit style workout.  Despite it being the first time competing in this type of setting, our athletes represented the gym well by giving it their all and having a good time doing it.  Here are the results:

Kayla: Snatch 130x (just missed it!), Clean and Jerk 165

Heidi: Snatch 105, Clean and Jerk 125 (almost had it at 140!)

Matt W.: Snatch 135, Clean and Jerk 185, Deadlift 375!

Bradley: Snatch 145, Clean and and Jerk 190

Keith: Snatch 240, Clean and Jerk 300, Bench Press 335


I personally was extremely proud of the way our athletes performed and carried themselves.  It was also great to see so many fellow Port City CrossFitters who showed up to give their support.

A huge thanks goes out to Josh, Tony, and all of those at CFW that put this event together. Events like these are not easy to host and there is always a large amount of behind the scenes work and preparation that goes into it.  Thanks again!  We all had a great time!

-Keith

Categories: None

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

Already a member? Sign In

0 Comments

Get Started Today!

Schedule your first intro session for FREE!

Call Keith @ (765)490-4167
or
E-mail us @ portcitycrossfit@gmail.com

Like Us!

Resources



Crossfit Kids