Friday, November 30, 2012

Great turnout @ the Black Friday WOD!

We had an awesome turnout today for the Black Friday WOD! The WOD was...

8 rounds for max reps of:
....Cleans @ 115/75# (95/55# Masters) for 20 seconds
....Rest for 10 seconds
....Ring push ups for 20 seconds
....Rest for 10 seconds
Post reps for each exercise & total reps.

We had almost 40 people in attendance with 28 people doing the WOD! Check out the pictures below!

Tuesday, November 13, 2012

Happy "Fransgiving!"

Thanksgiving is just around the corner! Please take note of the following schedule updates...

Monday
11/19
Tuesday
11/20
Wednesday
11/21
Thursday
11/22
Friday
11/23
Saturday
11/24
Sunday
11/25
Monday
11/26
5:30
6:30
8:30
9:30
5:30
6:30
8:30
9:30
5:30
6:30
8:30
9:30
Rest day, Happy Thanksgiving!Black Friday WOD
9:30
Rest dayRest day5:30
6:30
8:30
9:30
16:30
17:30
18:30
16:30
17:30
18:30
16:30
17:30


No evening classes

16:30
17:30
18:30

On Friday morning, we will be having a Black Friday WOD @ 9:30am that is open to the general public! So feel free to bring your family & friends for a free workout to burn off that pumpkin pie & mashed potatoes that aren't part of your Paleo diet! Please email me if you plan on coming, just so I know how many people to expect. BYOB for post-WOD recovery!

On Monday, 11/26, we will go back to our regular schedule starting the week off with everyone's favorite benchmark WOD, "Fran"! As Abel says, it's going to be a "Fransgiving!" Here are a couple of videos from CrossFit HQ about it!

Tuesday, November 06, 2012

Clean high pulls, ring push ups

Great WOD today everyone! We got some excellent scores put up today! The WOD was:

AMRAP in 9 minutes of:
....Clean high pulls, 9 reps @ 115/75#
....Ring push ups, 9 reps
Post rounds & reps completed.