Workout of the Dayhttp://www.sportoffitness.com/workout-of-the-day/Mon, 28 May 2012 16:26:34 +0000en-USSquarespace Site Server v5.11.81 (http://www.squarespace.com/)Memorial DaySport of Fitness CrossFitMon, 28 May 2012 15:36:16 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/28/memorial-day.html306575:6077560:16472425MONDAY 120528

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

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

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16472425.xmlEnjoy the Weekend!Sport of Fitness CrossFitSun, 20 May 2012 22:41:47 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/20/enjoy-the-weekend.html306575:6077560:16360049Saturday 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!

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16360049.xmlBenchmarkSport of Fitness CrossFitSun, 20 May 2012 22:36:13 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/20/benchmark.html306575:6077560:16360007THURSDAY 120524

"Nancy"

Five rounds for time:

Run 400 meters

15 Overhead Squats 

Rx M 95/W 65 lbs

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16360007.xmlHeavy DaySport of Fitness CrossFitSun, 20 May 2012 22:34:10 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/20/heavy-day.html306575:6077560:16359992WEDNESDAY 120523

Press 5x3

followed by-

100 Sit-ups for time

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16359992.xmlWork in progressSport of Fitness CrossFitSun, 20 May 2012 22:25:38 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/20/work-in-progress.html306575:6077560:16359988TUESDAY 120522

Three rounds for time:

10 Hand Stand Push-ups

20 Pull-ups

30 Burpees

40 Double Unders

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16359988.xmlTwo Bars of DeathSport of Fitness CrossFitSun, 20 May 2012 22:12:02 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/20/two-bars-of-death.html306575:6077560:16359893MONDAY 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.

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16359893.xmlHeavy DaySport of Fitness CrossFitSun, 13 May 2012 14:25:17 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/13/heavy-day.html306575:6077560:16236721SATURDAY 120519

Front Squat 5x3

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16236721.xmlOpen GymSport of Fitness CrossFitSun, 13 May 2012 14:24:37 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/13/open-gym.html306575:6077560:16236718FRIDAY 120518

Open Gym 5:00-7:00 PM

Happy Birthday Bobbi Jo.

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16236718.xmlBenchmarkSport of Fitness CrossFitSun, 13 May 2012 14:24:06 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/13/benchmark.html306575:6077560:16236716THURSDAY 120517

"Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings @ 24/16 Kgs

12 Pull-ups

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16236716.xmlClean & JerkSport of Fitness CrossFitSun, 13 May 2012 14:23:53 +0000http://www.sportoffitness.com/workout-of-the-day/2012/5/13/clean-jerk.html306575:6077560:16236712WEDNESDAY 120516

Clean & Jerk 5x1

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

]]>http://www.sportoffitness.com/workout-of-the-day/rss-comments-entry-16236712.xml