100 Air Squats
Dustin P. 3:24 Nick P. 3:35 @ 275#
Run 400 m. with wieght
10 Weighted Push Ups
Max Rep Strict Pullups
Make sure you get your wods in so you can indulge in the feasts.
11/24/11– Thanksgiving (9am ONLY)
11/25/11– Badminton Tournament 10am (8am & 9am classes ONLY)
11/26/11– Board Day (10am)
11/27/11– Make Up Day (10am)
For Time 21-15-9:
Wall Ball 2 for 1’s
Ball Toss Sit Ups
Happy Veterans Day to everybody out there. I hope you all enjoyed your Friday, wether you got the day off or not! For veterans day on the Mainsite (www.crossfit.com) we saw Murph come up. My question is, will anyone put in for Murph tomorrow? I guess we will have to wait and see. Whether it is Murph or not tomorrow inevitably will be another interesting Board Day. Also, there are two empty spots for workouts on the board so if you have any good suggestions bring them in!
Todays workout was a fight. No better way to describe a workout in which you have to constantly tell yourself “just one more rep”. Good job to everybody for completing it and pushing yourselves on the heavy cleans. Above is a picture of Coach Nick teaching the clean, get those elbows through at the top being the emphasis here. Last but not least, with the weather changing a proper warm up and spending extra time on mobility (post wod) is going to be very important. Aches and pains are emphasized with cold weather! So make sure you get in on time and warmed up properly.
Great job everybody on your rope climbs today! It is great to see people challenging themselves and pushing some limits. We have so many people making the rope look easy now that we are going to have to throw something more challenging at you guys soon. Keep your eyes peeled for new post just about everyday with tips for the workouts, nutrition, and all kinds of stuff. In the meantime check out Beau’s mean foot lock (try and imitate him he crushes the rope!)
This month at the box we will be hosting a badminton tournament! This will take place on Friday, November 25th (Black Friday). This will be a double game elimination round robin style tournament. The tournament will be played in pairs. This can be 2 females, 2 males, or 1 female & 1 male. You do not have to be a member of the gym to compete so invite friends or family to be on your team. This event is going to start at 10am and go until only the winner remains. Players are encouraged to bring their own rackets. We will only have a minimal amount available and remember they break easily! Sign up at the front desk!