crossfit-204-march-17-2017-cm-sc

crossfit-204-march-17-2017-cm-scIt’s Super Hero night on Friday! Any hero – creativity encouraged! Even a bedsheet cape will be rewarded.

We will also be doing the 204 Open opening and closing ceremonies, with special guests. We’ll start around 6, as usual.

After the workout, we’ll have complementary beverages and pizza!

Here’s this week’s points and the overall standings:

Gordie Deadlift and Random Bear’s Spirit Points (all +1) 
Zack – Excellent tips and encouragement while judging Sunday
Ryan – Buzzer beater to hit his goal for the workout
Kari – Awesome support of others
Paul – Warm-up and game jerseys
Shawn – Beer league jersey/St. Patty’s colours
Brett – Most workouts judged, plus HSPU measuring
Jacqueline – As prescribed with HSPU!
Cheryl – Game-worn Tim Riggins jersey made by Maddi
Natalie – So many HSPU!
Social Media Bonus Points
4 points for sharing their stories

Gordie Deadlift – Came to 204, scored a bucket of goals, won the Cup, retired a legend.

3 points for reviewing CrossFit 204 on Facebook

Carly
Lori

2 points for posting a pic of outside-the-gym fitness with #204Open tag

Keith
Cheryl

1 point for posting a pic from 17.3 with #204Open tag
Liz
Carly
Leandro
Maegan
Michelle
Geoff
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Brett
Grant Sr.
Mike Z.
Flo
Steven
Sonya
Glenda
Jason
Week 3 Points (including jersey points)
Pirates – 23
Fist Bumps – 26
Dyckin’ Around – 13
No Fear – 11
Total Points After Week 3
Fist Bumps – 87
Pirates – 82
Dyckin’ Around – 46
No Fear – 42
Please remember the following scoring opportunities are available until the end of the Open:

New opportunity! – 5 points – Book a goal-setting session here.

4 points – answer the following questions in an email to mike@crossfit204.com: How did you find out about CrossFit 204, and why do you train with us?

3 points – write a review of CrossFit 204 on Facebook or Google. (one review per person)

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

crossfit-204-17-3-sn-da

crossfit-204-17-3-sn-daBuild to a heavy single push press

For time:

1 round of:

 100 double-unders

 50 squats

 25 push presses (95lb.65lb.)

Then, 2 rounds of:

 60 double-unders

 30 squats

 15 push presses (95lb./65lb.)

Then, 3 rounds of:

 40 double-unders

 20 squats

 10 push presses (95lb./65lb.)