7/16/14 “31 Heroes” Event Coming SOON!!! (see below)


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.



RING L-SITS…best of 5 attempts for time (scale appropriately)

***WHO CAN ATTEMPT THE MOVEMENT AND COMPLETE IT??*** YOUR PICTURE WILL BE POSTED ON THE WEBSITE!!!! (remember…this is extremely difficult, if you cannot perform this movement, that is totally NORMAL!!! But try and see what you can DO!!!!


15 Minute AMRAP

30 Double Unders

20 Kettle Bell Swings (1.5/1.0)

15 Push Up…Toes on the box

****DON’T FORGET YOGA TOMORROW MORNING!!!! 8:00AM-8:15am!!!! It does not matter if it is before your WOD or AFTER…the point is to get the mobility and stretching and mind/body work in!!!!!


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