Congrats to Deanna, Steve, Allen and Kla-Pow for dominating the inaugural Super Elite American River CrossFit Great Race for People that are Awesome. They decided to split the first place prize and buy $80 worth of beer at Whole Foods. Wise choice I say, here is to watching the badassness grow each year! Good job gang!-CN
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Time to find out the heaviest weight you can move around for 1 rep. We’re maxing out on all three lifts this week starting with the Shoulder Press. If you know your previous 1 RM then great, your going to try and PR today. If you don’t know your one rep max then good, your going to set a PR. Do not miss these days. Get in and get strong(er)!
Strength WOD:
Shoulder Press 1 RM
Rest 5 mins
4 rounds
100 meter sprint, rest 30 seconds
200 meter sprint, rest 1 minute
400 meter sprint, rest 1:30 seconds
Repeat
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CrossFit Centurion is looking to host a 70’s Big Seminar to be held at their place in August. It is a one day lecture and the cost is $85.00. Email Ian Carver at CFC if you’re interested.-CN
I couldn’t get hold of my workout log this morning so I wasn’t sure what my previous PR was for the shoulder press, so I left the gym thinking that I just pressed what I thought was my previous max. I actually PR’d by 10 lbs!
Thanks for the push this morning Chad!
Posted by Irish Sean | July 12, 2010, 11:48 amYou’re welcome! You did everything, I was just watching
Posted by chad | July 12, 2010, 2:42 pmAwesome job Irish!
Posted by Christian | July 12, 2010, 3:14 pmGJ Irish! Way to push it.
Posted by Colin | July 12, 2010, 9:02 pm