WOD: For Time
cal row (50/40)
then 5 rounds
10 ring dips
20 hip extensions
Scaled options will be available!! Your Coach will assist you in finding the right options for your goals. The row should be just long and hard enough to fatigue you for the 5 rounds of bodyweight exercises.
January is bringing CrossFit Sonora an exciting new programming style and options! We are sure this will be the best possible program for a General Physical Preparedness for our members! It will combine strength with metabolic conditioning just as we always have, but in a more randomized way in order to hit all members across the spectrum. There will no longer be assigned days of the week for the SWODs. Warm ups and skills will be more tailored to compliment our workouts. We have no doubt that this we be fun and exciting for all of us, Coaches and Athletes alike!
With that being said, JANUARY will begin occasional Fitness Testing for our new programming style. The Fitness Testing protocol is a mix of single modality tasks and benchmark style workouts. The goal is to target the 10 general physical skills (Strength, Power, Flexibility, Stamina, Accuracy, Agility, Cardiovascular endurance, Co-ordination, Speed and Balance) in as many ways possible to ensure our athletes are getting the most out of the programming! Perhaps the most exciting part is that the benchmarks and tests will be repeated within a 4-6 month time frame to actually gauge our results. It’s a great way to get to know yourself as an athlete, including your specific strengths and weaknesses. Stay tuned for more info!
SAVE THE DATE:
CrossFit Sonora will proudly host…
Team Style “GAZA” Workout (Teams of 4 people)
Benefitting the Major Lucas Greunther Legacy Foundation
Sunday, January 24th, 12p-5p
This will be a team style event with scaled options so that ANYONE can participate. Start getting your teams together and help us celebrate our friend, family member and dearly beloved local hero. Come help CrossFit Sonora and our community Live Like Luc!
U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy.
Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.