We are looking to have another competition in the near future. What are you guys interested in: an olympic weightlifting meet, a crossfit style competition, members only crossfit style competition, three legged race? Talk to me.
Remember, we have the Throwdown App Launch Party on July 11th at CFSL. We would love to have a large turnout for this. The founders are starting off with our community, so let’s show them some love. With this app, you can see the daily WOD, and share pictures/videos of your fitness accomplishments, in and out of the gym.
Best of all, it’s our *private* community! Your posts will only be seen by fellow CFSL members.
To kick things off, the founders of Throwdown will be hosting an event for us here, with free food and drinks! Friday, July 11th, 7:00 PM. If you have any questions, contact Joanie. Thanks! PLEASE INVITE YOUR FRIENDS and FAMILY!
A note from Hoon K: Hi! I’m one of the co-founders of Throwdown. I’m thrilled that CFSL will be trying out our app! Once you’ve installed Throwdown on your iPhone, please go here to register your username. This step must be done to join the private CFSL community: tdwn.us/crossfit_san_leandro. Thank you!
1 Rep Max Sumo Deadlift, then drop to 80% for AMRAP
1 Min Russian KB Swings
1 Min Plank
**For the RKB, go heavy as you can safely.
**Spend a lot of time warming up the deadlift and finding your max. If you feel sad you weren’t gasping for air at some point today, please feel free to make up the burpees from yesterday, if you missed them, or go for a mile run, or do 8x:30sec bike sprints.