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8/9/14…11:30 Sharp to Support a Great Cause : Operation Raise Money for ALS

CrossFit Kids is canceled tomorrow, Saturday 8/9/14

WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. There should only be 5 rowers, 5 wall ball stations, 10 barbells, and 5 boxes set-up!

Logistics & Set-up:

The class will be divided into five person teams. Each one of the team members will be split across the five stations. Follow the order above: if you start at Box Jumps then you will go to Push Press next and finish Sumo Deadlift High Pulls.

News & Events:

Fine people of CFH, as you may have noticed, the entire box got called out by Chris Margotti to do the ‪#‎ALS‬ ‪#‎icebucketchallenge‬. This concept has exploded in recent days to raise awareness about ALS. We have 24 hours to do this but have been given a reprieve until Saturday morning. Here is the deal. We need a massive turnout. We need the whole box and any family you want to bring to show up by 11:30 am Saturday morning with a cooler full of ice water. As a group we will create a video dumping the water on ourselves and then calling out Jason Khalipa and his gym NorCal CrossFit to take the challenge. This is an opportunity not only to raise awareness about ALS but to support members of our own community who have been personally impacted by it. This is a big deal and will be posted for the world to see so let’s make it count and show everyone how awesome this community is. Time to step up CFH. I know it is short notice but let’s get this done.

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