Workout of the Day 

SATURDAY 140726 - Sport of Fitness Hope for Cures


Three rounds of:
Power Snatch (75lbs/55lbs)
Box Jump (24in/20in)
Thruster (75lbs/55lbs)
Chest-to-Bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

FRIDAY 140725


"Triple 3" from the 2014 CrossFit Games &

In teams of three perform:

3000 meter Row

300 Double Unders

3 Mile Run

All three members of the team may work at once, however all members must perform a portion of the three events.  Partition and scale as needed.

In case of inclement weather; individually perform the following for time and weight:

Row 3000 meters, followed by max weight overhead within a five (5) minute time cap following the row.  Barbells may come from the rack, but you must lift from the front rack position. You must stand tall with feet together for the weight to count.  

Team Judgement at the 2014 CrossFit Games.  SOF Co-owner and head trainer Bobbi Millsaps has had the honor & privilege of judging the CrossFit Games in Carson, CA every year since 2009.  Check out the 2014 CrossFit Games LIVE on ESPN tonight 9-10PM, Saturday 8-10PM on ESPN2, and Sunday 8-9PM on ESPN2. 

Reminder; CrossFit for Hope tomorrow at 9AM.

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TUESDAY 140722


Row 1200 meters followed by stretching, rolling, and mobility work.   


Four rounds for time:

9 Power Snatch (95lbs/65lbs)

15 Box Jumps (24in/20in)

21 Overhead Walking Lunge Steps w/ 45lbs/35lbs plate

Reminder; HOPE FOR CURES this Saturday.  All donations go to St. Jude Children's Research Hospital.  Also, SOF will host a CrossFit Games viewing party Saturday night.  Details to come.......