WOD 5/21/10

5 Rounds

15 Swings (55/35) 
15 Burpees 
15 Wall Ball (20/14)
15 Sit-ups

 Saturday May 22nd, is the Roseville Fire Dept's Brewfest and BBQ at the Fountains in Roseville. Come down and show your support. I am sure you will get to see the infamous "T-Mack" brewin' and stewin' at the shindig! More info can be found HERE.

 Sunday, May 23rd, is the STAR6 Memorial 10k/5k Run at Nimbus Flats, 1901 Hazel Ave. Registration opens at 0730 Hours and the races start at 0900 Hours. Pre-register on line using the link in our left sidebar. We will meet prior to the event and run as a group unless there are folks out there who wish to run it as a race or for a PR - have at it!

MEETING AND PARKING INFO

For the CFC folks who will be a the run, let's meet in the parking lot at the start area. You will see our truck there and if I can rig it, our banner will be up. From there we can run as a group for those who want to. I was told there are 200+ paved parking spots available, so get there early as there about 2x that registered for the run. Carpool if you can. If there is no parking available, I would recommend parking at the Spaghetti Factory or The Hideaway Restaurant parking lots at Hazel and Folsom and walking over the freeway to the race start. If you have any questions or need help finding us, call or text Allison or I on race day.

HERE is a map of where the race starts! Once you exit Highway 50, turn north onto Hazel Ave. and turn right at the (A). Stay to the right and follow the access road in. The parking lot in question is past the CSUS Aquatic Center - you can see the roof of a round gazebo structure in the northwest corner of the parking area. See you there!

You may also purchase Progenex supplements through CrossFit Centurion at a discounted rate! Please contact Ian or Allison to place your order!

Comments

->Buddy Holly from HELL

Friday May 21st, 2010 - 10:43 am

"And here is the follow-up article on how to maintain shoulder mobility: http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/

Looks like a lot of shoulder work in today's WOD...Hahahahahaha(Diabolical laugh)!"

->Buddy Holly from HELL

Friday May 21st, 2010 - 10:36 am

"Great job Sky!

If any of you are having shoulder issues, take a look at an article posted by Mark Sisson on Mark's Daily Apple: http://www.marksdailyapple.com/shoulder-mobility-and-scapular-stability/#more-12649"

->Benjamin

Friday May 21st, 2010 - 9:47 am

"Congrats Sky!!!"

->Shaun from The mountain

Friday May 21st, 2010 - 7:13 am

"Are we sure he didnt bully the kid in third place off the first place box and force him to just stand there?

J/k, nice job Sky!!"

->"The Calves"

Friday May 21st, 2010 - 6:29 am

"Another way of looking at it is at CFC "THE SKY" is the limit"

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