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Saturday 141025


The school of hard knocks.
Next Saturday is our Open House and Barbells for Boobs. Some of you have asked about donating if you're not gonna be here, t-shirts, and other stuff like that. Yes, all of the money raised by you participating in Grace with us, buying raffle tickets, and door prize tickets will go toward B4B, but you can also create your own fundraising page and give directly to B4B yourself. Simply go to the B4B webpage and click on "Fundraise." When you register and everything, be sure to select CrossFit Sanctify as the team that you're a part of. Individually, when you raise/donate $80 you'll get an official B4B t-shirt (there are other prizes for higher levels of donations also), and as a team, if Sanctify raises $2500 or more, we'll get an official Barbells for Boobs banner to display in the gym. Why those amounts? $80 is what it costs to get someone screened for breast cancer and $2500 represents 31 people being screened!

So, if you're not going to be with us next Saturday, or if you want to make a donation in your name and get the shirt, head on over to their webpage and sign up. Otherwise, we'll see you next Saturday!

Fitness

"Murph"

For Time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Notes: The pull-ups, push-ups, and squats can be partitioned anyway. The most common method is to do 20 rounds of "Cindy": 5 pull-ups, 10 push-ups, 15 squats. This will take the full hour so come early and be warmed up so we can start promptly after the beginning of class.

Performance

Test 1 - 2k row
Test 2 - 1 attempt ME UB wall balls
Test 3 - 50-10 DU and burpees
Test 4 - 10min AMRAP box jumps step down
Test 5 - 800m run time trial
Test 6 - 5k row and burpees in 25 min
Test 7 - Helen
Test 8 - Diane

A. Deadlift, build to tough single (no more than 5 reps >75% 1RM)
+
"Diane"
21-15-9
Deadlift, 225/155
HSPU

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