Our couples hard at work on the Rower during FGB.

W.O.D. 4.11.09
"workout for a cause"

3-One Minute Rounds at Each station and one minute rest between rounds

Rowing is measured with calories
Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies)
SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)
Box Jump uses a 20” tall box standing to full leg extension
Push Press is with a 75lb bar taken from a rack (55 for ladies)

Score the total number of reps and calories for each exercise.

The Alzheimer's disease affects more than 5 million Americans of every race, gender and culture, and costs our nation more than $148 billion annually. Unless we find a way to stop it, up to 16 million Americans will have the disease by 2050. Please help us do our part to improve the lives of those affected by Alzheimer's by supporting us at our CrossFit King of Prussia Fight Gone Bad Event. Proceeds go directly to improve the lives of those affected by Alzheimer's and promote research and effective treatments. The doors will be open all day; the donation is $25 to participate in workout. Workouts will be held at 8,9,10,11 and 12:00. Following the event there will be a free workout for anyone of any skill level at 1:00PM.

Open House Party begins at 2:00.
We will have raffles, games, food and fun!
All are welcome!!!
See you there!

Doreen 250
Ray 173
Tim P 314
Laura 236
Jen S 214
Edmund 264
Cindy 174
Jeff 210
Nicole 185
Chris 171
Joe 189
Sam 300
Mike M 310
Mike F 277
Scott 298
Jim C 215
Miranda 216
Keith 214
Paul 309
Aimee 313
Josh 303
Granny 236


Hannah said...

best of luck to everyone today!! i miss you all...but i am enjoying the time off. play some flip cup for me!!! hope you have a good turnout! cant wait to see you on monday! :)

ps. kick ass cf total scores! great job everyone!

Ray said...

Gotta love the kegerator in the background!!