Sunday March 1, 2009

Strength:
Shoulder Press (w/ Bands)
Find your 3-Rep Max!

Then

Push Press
Chose a weight that gets you between 15-20 reps

Then

WOD:
"1/2 Angie"
For Time:
- 50 Pullups
- 50 Pushups (Chest to Deck!)
- 50 Situps (Use an Abmat if you have one)
- 50 Squats

Post your Weights and Time to comments.

Nick's Farewell WOD!

Nick will be leaving us Friday morning. To give him something to remember us by there will be a WOD done in his honor on Thursday morning, 0930, on the playground next to the Juffair Gate.

The exact details of the WOD will be a surprise until 1945 Wednesday night, where it will be posted here.

Curious about CrossFit? Want to see what it's all about? Please stop by! As always, the workout is FREE and will be scalable for ALL ABILITIES, so don't be shy!

For logistical purposes, if you intend to show up, please either email me or leave a comment below. I hope to see some new faces!

Rest Day - 28Feb09

Tommy Kono on the Snatch (Part 1):

27Feb09

MuscleUp/Snatch/BoxJump WOD from Alex Europa on Vimeo.

WOD:

AMRAP in 20 minutes:

- 3 Muscle Ups
- 6 Snatches, 95-lbs
- 9 Box Jumps

Leaving...on a Jet plane...

Although, unlike in the song, I know that I'll be back again. I'm just hoping that they don't offer fish on the flight!

Tonight, I'm headed to the States to attend the 2009 CrossFit Affiliate Gathering in Austin, TX...followed by a bit of leave at home in Florida. I'll be back on the 20th, see you all then!

Poseidon CrossFit!!!

I would like to extend a warm welcome to Bahrain's newest CrossFit Military Affiliate - Poseidon CrossFit. Mike and his crew are based out of Norfolk, but are lucky enough to be deployed out here with us for the time being. They run a daily group WOD on base, be sure to check out their website for more information!

http://www.poseidoncrossfit.com/

As always, I'm available for 1-on-1 sessions for those that aren't able to make it out to join PCF in the a.m.

Best wishes guys!