January 10, 2013
Turn Intentions Into Actions
Announcements!
Show a friend, relative, co-worker, or neighbor how CrossFit can change their lives! Bring them to class today! Class times: 5 am, Noon, 5:30 pm! Click HERE to register them for the free class!
Free Yoga at 6:15! Try it and bring a friend! Please bring your own yoga mat or towel to class.
Stay tuned for our 24 day challenge! We will list details soon!
RX, Gold: Due to Bring a Friend Day class times, Open Gym Times are 7am-1130, and 1-4:30.
Silver: No Beginners class today…Join the 5:30 class for Bring a Friend Day (even if you don’t have a friend to bring)
Endurance: Rest
Men’s S&C: Overhead Press and Deadlift 5×8 @ 70%. Then, 15min As Many Rounds As Possible of 200M Row, 5 Turkish Get Ups (55/70), 10 GHD Situps.
Competitor: Class at 4:30. Hand Stand Walks for 30min, Handstand push ups, Body Carries.
Bring A Friend Day WOD:
6 rounds: Alternating between partners 30 sec. at each station per partner (Each Partner will do each round at each station.)
Stations are Push Press (bar), Deadlift 55/75#KB, Push Ups. Score is total number of reps.
Modify movements as needed.
BWC: 16 Handstand Push Ups, 16 Burpees
712 Reps Rx
“It’s what we do”
Herk and Abby
661 reps
Danae and Tyler: 605