MAY 18, 2013

CROSSFIT CONTINUUM WOULD LIKE TO WELCOME NEW INTERNS HEATHER ZINSER, RICH RUSSELL, ZAC BURTON, AND SARAH SMITH TO THE TEAM.  THEY WILL BE HELPING US COACH OVER THE NEXT COUPLE OF MONTHS WHILE MARILEE IS ON MATERNITY LEAVE.  PLEASE HELP US WELCOME THEM TO THE TEAM!!

MAY 17, 2013

IT'S THE FINAL BIRTHDAY WOD OF THE WEEK.  HAPPY 43RD BIRTHDAY TO BRIAN FITZPATRICK!!

515M ROW BUY IN

43 KETTLEBELL SWINGS #53/35
33 OVER THE BAR BURPEES
23 DEADLIFT #225/165
13 TOES TO BAR
3 HANDSTAND PUSHUPS

MAY 16, 2013

IT'S A BIRTHDAY WEEK AT CONTINUUM.  HELP KATY CELEBRATE HER 23RD BIRTHDAY WITH A WOD.

23 MIN AMRAP

400M RUN
5 BACK SQUATS #115/75
12 KETTLEBELL SNATCHES #53/35

MAY 15, 2013

HAPPY BIRTHDAY AYOKA!!

HELP US CELEBRATE AYOKA'S BIRTHDAY WITH AN EXTRA SPECIAL BIRTHDAY WOD!!

8 MIN TO FIND 1 REP MAX SNATCH

8 MIN AMRAP

32 UNBROKEN DOUBLE UNDER BUY IN, OR 2 MIN OF DOUBLE UNDERS
5 CHEST TO BAR PULLUPS
13 PISTOL SQUATS

CASH OUT
1 400M SPRINT

MAY 14, 2013

FRONT SQUAT

5x5 @ 50%

5x3 @ 60%

3x3 @ 70%

3x2 @ 80%

POWER CLEAN & SPLIT JERK

5x5 @ 50%

5x3 @ 60%

3x3 @ 70%

3x2 @ 80%

EVERY 30 SECONDS FOR 5 MIN 

1 POWER CLEAN + 1 SPLIT JERK @ 60% OF 1RM (FOCUS ON GOOD FORM AND TECHNIQUE. 

THEN, JOIN US AT JACK QUINN'S TOMORROW NIGHT FOR A 5K/MONICA'S BIRTHDAY WOD BETWEEN 5 AND 6PM.  

WE WILL MEET AFTER THE 5K AT OLD CHICAGO DOWNTOWN TO WISH ERIC ALLEN FAREWELL AS HE EMBARKS ON HIS NEW LIFE IN HOUSTON. 

"Holy Balls" -  WOD courtesy of CrossFit NYC

20 min Time cap

Start with 2 reps of each and increase by 2 reps each round until the 20 min time cap is reached.

"Movements"

Wall Balls
Sit-ups with med ball
Push-ups on med ball
Air squats with med ball
Med ball Burpees

HAPPY MOTHER'S DAY!!

FOR THE HAND THAT ROCKS THE CRADLE IS THE HAND THAT RULES THE WORLD 

~WILLIAM ROSS WALLACE~


HAPPY MOTHER'S DAY TO ALL OF OUR WONDERFUL, STRONG MOTHERS IN THE CONTINUUM FAMILY!  

I WOULD LIKE TO WISH A VERY SPECIAL HAPPY MOTHER'S DAY TO MARILEE LAKE, A VERY SOON-TO-BE NEW MOMMY!!