OH Squat 3-3-3
Front Squat 3-3-3
WOD:
50 sit ups
5x100m shuttle runs
40 sit ups
4x100m shuttle runs
30 sit ups
3x100m shuttle runs
20 sit ups
2x100m shuttle runs
10 sit ups
100m shuttle run
*shuttle run is to the 50m and back
May 17, 2012
May 16, 2012
Workout Of The Day 16 May 2012
"ROY"
5 Rounds
15 Deadlifts 225/143
20 Box Jumps 24/20
25 Pull ups
ROY
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife Amy and three children, Michael, Landon and Olivia.
May 15, 2012
May 14, 2012
May 11, 2012
May 10, 2012
May 09, 2012
May 08, 2012
May 07, 2012
May 04, 2012
Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
