7/15/14 “31 HEROES WOD”….coming soon!!! (see below for details) AND “Freddy’s Revenge”!!!

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August 6th CrossFit Sonora will host the “31 Heroes” WOD at all of the scheduled class times.  Gyms around the nation and world will unite together hosting the fourth “31Heroes” WOD honoring the men killed in action on August 6, 2011. The funds raised will be distributed to grant recipients through The 31Heroes Project. Two of this year’s grant recipients will be the Travis Manion Foundation and the Navy SEAL Foundation. To learn more about the Heroes and their sacrifice, please visit the 31 Heroes site.

Please click on the link provided below and join the “CrossFit Sonora” team. Your registration and tax deductible donation will get you a 2014 “31 Heroes” T-shrit or Tank.

http://www.31heroes.com/2014-join-team/

CrossFit Sonora athletes doing handstands in the dark....we just never stop being so cool!!!

CrossFit Sonora athletes doing handstands in the dark….we just never stop being so cool!!!

Sarah helping Ally with her handstand!!

Sarah helping Ally with her handstand!!

SWOD:

Deadlift

3 x 5 (add 10lbs to last workout)

WOD:

“FREDDY’S REVENGE”

***Owner Shannon’s FIRST CrossFit WOD ever!!!!*** 

5 RFT

5 Shoulder to Overhead (185/125)

10 Burpees

***Shoulder to Overhead movement can be a shoulder press, push press or push jerk!!! It is on the heavier side, so you should be well aware of how to push jerk your weight

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