02/13/2016 LOVE Your Buddy WOD Saturday!

LOVE is in the air at CFS!

                                                        LOVE is in the air at CFS!

♥♥WOD♥♥

In partners:

while one person rows 500m
the other person holds the bar in a front rack (115/75lbs)
while one person performs 25 front squat (115/75lbs)
the other person holds a static hold on the rings

♥♥switch after each movement♥♥

3 rounds each

Bring a buddy to CrossFit Sonora today!  Share the LOVE this Valentine’s Day Weekend!

Partner 1 can only be rowing if partner 2 is holding the barbell in a front rack. If they need to rest, the partner rowing needs to stop for that period of time.  Same goes for the front squats/ring hold. Partner 1 can only be performing squats if partner 2 is holding a ring hold. The squats should be able to be done in 1-3 sets. Less for the earlier rounds and a few more for the later rounds. The ring hold will be the limiting factor here for most teams.

Use one barbell per team.

REMINDER!!

Spread the love and attend the Spaghetti Benefit Dinner for Steve Hankins, husband of CFS member Kristen Hankins, on Saturday February 20th at the Tuolumne Park 10 am-sundown!! $20 Spaghetti Dinner with soup, salad and bread and all proceeds will go towards Steve’s battle against cancer. Steve and Kristen are the owners of Ultimate Tan Company and have lived here in Sonora since 1975. In March of 2015, Steve developed a cancerous tumor in his head and neck. Steve and his family have been doing integrative therapy in Reno which is not covered by his insurance and each visit costs thousands of dollars out of pocket. Please join us for this benefit fundraiser!! For more information, please call Joey Hankins 209-559-1413

This MONDAY after the 5:30pm WOD.  Come let the kids play and practice some yoga poses while you stretch and relax with Kim!

This MONDAY 2/15 after the 5:30pm WOD. Come let the kids play and practice some yoga poses while you stretch and relax with Kim!

Don’t miss YOGA today at 10:15am, immediately following the 9 am workout.  Join Kim as she shares her passion for flexibility, balance and elongation of those muscles that work hard for you day in and day out!

 

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