WOD - Wednesday, 3.30.2016

Do you want to get jacked or do you want to tone up?
Beach season is just around the corner.

Next week, our 8 week Summer Fit Challenge begins here at CrossFit Island Park.
April 4 - May 26)

Beginning next week the 9:30am and 6pm classes on Tuesday's and Thursday's will be summer fit programming.   Everyone is still welcome to join in to classes at this time,  it is just that the programming will be focused towards the 2 different challenge groups.

The two groups to choose from: 

"Jacked & Tan"

The focus will be on strength and gaining muscle. You will see squats, deadlifts, bench press and bicep curls. (Yes, Suns out guns out)

"Bae-watch Beach Bods"

This group will concentrate on building a better engine and toning lean muscle to get ready for the summer season. (You will be very well prepared for Memorial Day Murph)

On Thursday April 7th, Riki (from Flexible Dieting) will talk about how your diet can help you better achieve your summer goals.  More on this to follow.

Whichever group you choose we recommend you take a few self photos and measure (chest/waist/hips/quads/biceps) so you can remeasure at the end of the challenge so you can see the changes.

Sign up sheets for both groups will be at the desk starting Tomorrow.
Again, if you don't want to choose one group or the other, you are welcome to still attend the classes and choose whichever program you wish to do that day.  

If you have any other questions please feel free to ask Rob, Keith or Anita and we will do our best to answer them for you.  This is a fun Challenge to get you where you want to be for the summer!!!


Tester Day!  Lift big and run fast!  All these are tests are leaderboard worthy and will help set baselines to test you over the next year of programming!  

STRENGTH (35 Mins)
Find a 1RM Snatch
Find a 1RM Clean and Jerk

Rest as needed

Run 1 Mile for time

Anyone taking these guys down?




3 rounds (QUAL): 5 strict toes 2 bar (hold the top for 3 sec), 10-10 single leg box step ups with KB (2x 35#, 2x 18#), 15 hollw rocks


For time: 1000m row, 50 KB swings (53/35), 25 toes to bar.