WODS for the Week of 11.24.2019 Happy Thanksgiving!

Happy Thanksgiving!

CrossFit Springfield is excited to bring back the 4th Annual 5K Gone BIRD, the CFS Original 5K Gone Bad wod, executed in a fun, family oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation again to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting wod that consists of 5 – 1000m runs with Crossfit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! Doors open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

A $10 donation is suggested for each athlete but is not required.

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WODS for the Week of 11.24.2019

Due to the Thanksgiving Holiday we will be having only our normally scheduled class on Monday night at 5:30 pm. We encourage you to join us on Thanksgiving day for 5k Gone Bird.

Monday 11.25.2019 @5:30 pm

CFE 2k Gone Bird!

For those peeps going out of town we are going to do a variation of 5k Gone Bird. Come join us.

Ten Rounds

4 Burpees over Bumper Plate.

6 Hand Release Push Ups

8 Thrusters w/Bumper Plate 45/25lbs

10 Ground to Overhead w/Bumper Plate 45/25lbs

12 Overhead Alternate Lunges w/Bumper Plate 45/25lbs (L1/R2 and so on)

20 Double Unders (Scale with 30 singles)

200 m run.

For total Time.

We will also be taking donations for the Hay Foundation. A ten dollar donation is suggested.

Thanksgiving Day 11.28.2019

5K Gone Bird.

Doors open at 7:30 am. The wod will begin promptly at 8:00 am. All athletes will need to be finished by 10:00 am. Then go eat some turkey.








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