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CrossFit Honor | Workout of the Day


THANK YOU

Jim Rutan - Wednesday, June 18, 2014
For almost 3 years, CrossFit Honor has been training everyday athletes, military, first responders, sports teams, and CF Kids.  The success has been overwhelming!!  Now it's time to bring it to an even higher level!  Effective July 1, 2014, CrossFit Honor will become SYR CrossFit.  SYR CrossFit is owned by Rob Eschbach and Morgan & Amber Fogelman.  Lisa and Jim will continue to coach classes.  All long and short-term memberships will be honored.  All pricing will remain the same.  All Team Training and Military Classes will stay the same.  And most important, the family, friendship, and spirit of CrossFit Honor will be carried over into SYR CrossFit!!!!

What will be different?

MORE class times!!
MORE Olympic lifting classes!!
NEW Barbell Club!!
NEW Equipment
A NEW REVOLUTION!!!

It has been an honor and privilege to have you become part of the CrossFit Honor family.  Thank you so much for your support and friendship.  There have been so many amazing memories and there will be even more amazing memories yet to come with SYR CrossFit!!

Jim, Lisa, Ashley, and Jake Rutan


WOD WEDNESDAY JUNE 18

Jim Rutan - Tuesday, June 17, 2014
SKILL
DOUBLE UNDERS / MED BALL CLEANS

WOD
21-15-9
PUSH PRESS
MED BALL CLEANS
REST 2 MIN
1000 METER ROW
REST 2 MIN
2 MIN MAX DOUBLE UNDERS

WOD MONDAY JUNE 16

Jim Rutan - Monday, June 16, 2014
SKILL
BOX / DEPTH JUMPS

WOD
7 MIN MAX BURPEES
3 MIN REST
1 RFT
50 AMSU
50 AIR SQUATS
50 PUSH UPS
50 AMSU

WOD FRIDAY JUNE 13

Jim Rutan - Friday, June 13, 2014
STRENGTH
CLEAN 5-3-1-1-1

WOD
EMOM ASCENDING REPS
CLEAN GRIP DEADLIFT
T2B

WOD THURSDAY JUNE 12

Jim Rutan - Thursday, June 12, 2014
SKILL
PULL UPS

WOD
FRAN 
21-15-9
THRUSTERS
PULL UPS

WOD WEDNESDAY JUNE 11

Jim Rutan - Wednesday, June 11, 2014
STRENGTH
SNATCH 5-3-1-1-1

WOD
15 MIN AMRAP
4 OHS 115/75
8 KBS
12 AMSU

WOD TUESDAY JUNE 10

Jim Rutan - Tuesday, June 10, 2014
MILE RUN

WOD
4RFT
15 WALL BALL
10 BOX JUMP
5 BURPEES

WOD MONDAY JUNE 9

Jim Rutan - Monday, June 09, 2014
WOD
MAX EFFORT CROSSFIT TOTAL
STRICT PRESS
BACK SQUAT
DEADLIFT

WOD FRIDAY JUNE 6

Jim Rutan - Friday, June 06, 2014
WOD
5 RFT
5 BURPEES
10 PUSH PRESSES (95/65)
20 ALT LUNGES (95/65)

WOD THURSDAY JUNE 5

Jim Rutan - Thursday, June 05, 2014
WOD
5 RFT
2 ROPE CLIMBS
4 HAND STAND PUSH UPS
8 RING ROWS
12 MED BALL CLEANS

WELCOME to CrossFit Honor


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