01/16/2016 FREE On Ramp Workshop this Sunday 12p-3p!

CrossFit Sonora will host a FREE On Ramp Introductory Workshop this Sunday 01/17 from 12p-3p.  Anyone is welcome!  Come spend a few hours learning the foundational movements of CrossFit.  Any fitness level can be accommodated.  This is a great opportunity to bring a friend, family member, neighbor, or coworker who has been wanting to try CrossFit but has been a little intimidated.  Spend a relaxing Sunday afternoon with us, being introduced to the CrossFit Methods and movements.  Come meet a few of our trainers, brand new members, and veteran CrossFitters.  We promise to hold your hand if needed! 😉 18901 Microtronics Way, off Camage Rd.  Located behind On-Stage Dance Company.

Marisa knows how to drop it like a squat.

Marisa knows how to drop it like a squat.

WOD:

“Outcast – SF&SC”

5 Power Clean (155/115lbs) 8 pullups
30 Double Unders
AMRAP 16min

Day 3 in the Fitness testing series and the second ‘Benchmark workout’!! This workout will test (amongst other things) your ability to keep moving a moderate load while under fatigue. 16min is just enough time to start feeling the effects of those 30 double unders straight into the power cleans.

The reps are set so that being able to perform them unbroken is possible. The only movement that this may get hard for is the power cleans. In the latter rounds this might be challenging.

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Registrations are starting to pour in for the Gaza Fundraiser on 1/24/2016 12-5pm to support the Major Lucas Gruenther Legacy Foundation!  Please join us for this team approach to the CrossFit.com Hero WOD.  We are celebrating Luc’s life and all proceeds will go to the foundation.  Food and raffle tickets will be sold.  Cost to participate is $40 per team.  Registration forms are available at the gym or they can be emailed to you!  Text or call Shannon 209-608-6696 or cfsonora@gmail.com.  Live Like Luc!

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