Question- What is the best form a social media to keep gym members in the loop and engaged?
A- Web Site
E-Other that I don’t know about because Im over 40?
We are going to be hosting FreeFit Saturdays in St Clair Shores during the month of November, and keeping a regular FreeFit schedule every month after.
FreeFit is just what it sounds like. Come in, bring your friends, and work out for free. WODs are designed to be simple enough to catch on for a new guy, and scalable so you can do them with a fire breather or with a total CrossFit newbie.
BS- “Bring Sally Up”
– If you go to heavy and have to drop weight its a 30 burpee penalty.
30 C2B Pull Ups
15 OHS 135/95
30 C2B Pull Ups
Hang Snatch- Work up to a heavy single or practice technique.
5 Pwr Snatch 135/95
10 Pwr Snatch
15 Pwr Snatch
TGUs 10 Min
100m Farmer’s Carry 53/35
20 OH Walking Lunge with 45/25 plate
500m Row Buy-in
Hang Clean + Jerk- work up to a heavy single or just practice technique.
8 Power Clean @135/95
8 Burpee Over the Bar
20 S2O @115/75
30 Sit Ups
20 S2O @ 95/65
20 S2O @ 75/55
As many of you know, MCCF trainer Pete Nellis is very involved with Barbells for Boobs and promoting Breast Cancer Awareness. Motor City Crossfit will be hosting a Barbells for Boobs event at Saint Clair Shores on Sunday October 26th at 1pm. We will be doing the benchmark workout Grace and we will have multiple heats for as long as needed to accommodate everyone. There will be scaled, RX (135/95), and elite (185/135). If you’re feeling crazy, you can go heavier. Donations are welcome but not needed to participate. All proceeds will go directly to Barbells for Boobs. Come on over whether you’re participating or not and wear pink to show your support!
Also, Pete will be doing one thruster for every 10 dollars that was raised for his personal fundraiser. We hope to see everyone there for a great cause! Let me know if you have any questions. Heats will begin at 1pm sharp.