Workout of the DayWorkout of the Dayhttp://www.sportoffitness.com/workout-of-the-day/2012-05-28T16:26:34ZSquarespaceMemorial Dayhttp://www.sportoffitness.com/workout-of-the-day/2012/5/28/memorial-day.htmlSport of Fitness CrossFit2012-05-28T15:36:16Z2012-05-28T15:36:16ZMONDAY 120528

Gym will be open today from 5:00-7:00 PM.

Come join us for a Memorial Day "Murph by the highway".

]]>Enjoy the Weekend!http://www.sportoffitness.com/workout-of-the-day/2012/5/20/enjoy-the-weekend.htmlSport of Fitness CrossFit2012-05-20T22:41:47Z2012-05-20T22:41:47ZSaturday 120526

Closed for Memorial Day Weekend.  Have a good one!

We will have a Memorial Day "Hero" Workout on Monday, May 28th

Gym will be open from 5pm to 7pm 

We will be running two heats only at 5pm and 6pm so don't be late!

]]>Benchmarkhttp://www.sportoffitness.com/workout-of-the-day/2012/5/20/benchmark.htmlSport of Fitness CrossFit2012-05-20T22:36:13Z2012-05-20T22:36:13ZTHURSDAY 120524

"Nancy"

Five rounds for time:

Run 400 meters

15 Overhead Squats 

Rx M 95/W 65 lbs

]]>Heavy Dayhttp://www.sportoffitness.com/workout-of-the-day/2012/5/20/heavy-day.htmlSport of Fitness CrossFit2012-05-20T22:34:10Z2012-05-20T22:34:10ZWEDNESDAY 120523

Press 5x3

followed by-

100 Sit-ups for time

]]>Work in progresshttp://www.sportoffitness.com/workout-of-the-day/2012/5/20/work-in-progress.htmlSport of Fitness CrossFit2012-05-20T22:25:38Z2012-05-20T22:25:38ZTUESDAY 120522

Three rounds for time:

10 Hand Stand Push-ups

20 Pull-ups

30 Burpees

40 Double Unders

]]>Two Bars of Deathhttp://www.sportoffitness.com/workout-of-the-day/2012/5/20/two-bars-of-death.htmlSport of Fitness CrossFit2012-05-20T22:12:02Z2012-05-20T22:12:02ZMONDAY 120521

10,9,8,7,6,5,4,3,2,1 reps:

Back Squat @ 225/155 lbs

Deadlift @ 245/165 lbs

Scale weight as needed.  25 minute time cap on this WOD.

]]>Heavy Dayhttp://www.sportoffitness.com/workout-of-the-day/2012/5/13/heavy-day.htmlSport of Fitness CrossFit2012-05-13T14:25:17Z2012-05-13T14:25:17ZSATURDAY 120519

Front Squat 5x3

]]>Open Gymhttp://www.sportoffitness.com/workout-of-the-day/2012/5/13/open-gym.htmlSport of Fitness CrossFit2012-05-13T14:24:37Z2012-05-13T14:24:37ZFRIDAY 120518

Open Gym 5:00-7:00 PM

Happy Birthday Bobbi Jo.

]]>Benchmarkhttp://www.sportoffitness.com/workout-of-the-day/2012/5/13/benchmark.htmlSport of Fitness CrossFit2012-05-13T14:24:06Z2012-05-13T14:24:06ZTHURSDAY 120517

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings @ 24/16 Kgs

12 Pull-ups

]]>Clean & Jerkhttp://www.sportoffitness.com/workout-of-the-day/2012/5/13/clean-jerk.htmlSport of Fitness CrossFit2012-05-13T14:23:53Z2012-05-13T14:23:53ZWEDNESDAY 120516

Clean & Jerk 5x1

Clean Pulls 3x1 @ 105-110% of 1RM

]]>