January 24, 2013
Athlete of the Month: Anthony Merfeld!
Nominated for his commitment to CrossFit AND getting his first muscle up!
FREE Yoga class Saturday at 8 am between CrossFit classes if we have enough interest! Please post to the blog if you would like to participate!
YOGA: 6:15 pm
Open Gym Times: 6am-4:30 pm
Competitor Class: 4:30-5:30 pm
Beginner’s Class: 5:00-6:00 am and 5:20-6:15 pm
RX: Rest/Open Gym
Gold: Rest/Open Gym
Endurance: 3x500m Row
Women’s S&C: Overhead Press 4×5 and Bentover Rows 3×8. Then, “DT” 5 rounds for time of 15 Deadlifts (20/30), 12 Kettlebell Sumo Deadlift High Pull from the hang (knees) (25/35), 9 Push Press (20/30). Time cap 15min.