All posts by Ashley Scott

We moved over to SugarWOD

Hello CrossFit Hale members!

If you’re looking for the workout of the day here on the blog…

Guess what!?

We have officially moved over to SugarWOD!

If you don’t already know or have the APP SugarWOD is a APP were you can look for the WOD, keep track, log your WOD scores, give fist bumps, and comment.

Announcements and WOD board pictures will also be posted in SugarWOD.

Please let us know if you have any questions or need help getting set up.

Check out the links below if you don’t already have the APP.

https://itunes.apple.com/us/app/sugarwod/id665516348?mt=8

https://play.google.com/store/apps/details?
id=com.flatironssoftware.sugarwod&hl=en

Get SugarWOD and stay connected.

7-03-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit & MissFit:

Rahoi:
12 min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees

7-01-17 & 7-02-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day for 7-01-17

CrossFit & MissFit:

LumberJack 20
20 Deadlifts (275/185)
Run 400m
20 KB swings (53/35)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/35)
Run 400m

Workout of the Day for 7-02-17

CrossFit & MissFit:

Griff
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)

6-30-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

7 min AMRAP:
8 Front Rack Lunges (115/75lbs)
16 MB Clean (20/14lbs)

MissFit:

7 min AMRAP:
6 Front Rack DB Lunges
9 MB Clean

6-29-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

Split Jerk
3-3-3-3-3-3-3-3

MissFit:

A. Split Jerk
3-3-3-3-3-3-3-3

B. 3 Rounds:
10 Push jerk
20 Mountain climbers

6-28-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

For time:
100 Single Arm Dumbbell Snatches (50/35lb)
80cal. Row
60 Bar-Facing Burpees
40 Muscle-Ups

MissFit:

5 Rounds:
20 Dumbbell Snatches
10cal. Row
10 Bar-Facing Burpees
10 Jumping Pullups

6-27-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

5 Rounds:
7 OH Squat (155/105lbs)
7 Front Squat
7 Back Squat

MissFit:

5 Rounds:
7 OH Squat
7 Front Squat
7 Back Squat

6-26-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

“Mary”
20 min AMRAP:
5 HSPU
10 Pistols (alt)
15 Pullups


MissFit:

20 min AMRAP:
5 Press
10 Split Squats
15 Jumping Pullups

6-24-17 & 6-25-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day for 6-24-17

CrossFit:

“Kalsu”
100 Thrusters (135/95lbs)
EMOM Perform 5 Burpees

MissFit:

70 Thrusters
EMOM Perform 3 Burpees

Workout of the Day for 6-25-17

CrossFit:

21-15-9
Weighted Situps
KB Swings (24/16kg)
18-12-6
Weighted Situps
Hang Power Snatch (95/65lbs

MissFit:

21-15-9
Situps
KB Swings
18-12-6
Situps
Hang Power Snatch

6-23-17

Announcements:

-Hero challenge coming in 2 weeks! 4 hero workouts, 4 days.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

30 min AMRAP:
20 Pistols
20 Inverted Ring Rows
20 SDHP (95/65lbs)
20 Hip Extensions


MissFit:

30 min AMRAP:
15 Walking Lunges
15 Ring Rows
15 KB SDHP
15 Good Mornings