Friday September 13, 2013

Friday September 13, 2013

PLEASE READ:  NEW HAPPENINGS AT THE GYM

Another week has come and gone, and wow what a massive change.  The bathrooms are 99.9% complete, just waiting for 1 thing before they can be used.  The gym has everything set up, and so far everything is working out pretty well.  We are going to be making a major schedule change that doesn't impact any currently, it will actually benefit those interested.  The turnout for fundamentals has been lousy, so we are doing away with them.  Instead we are going to now hold a BASICS class and a WEIGHTLIFTING class on either Monday or Wednesday at 7pm during the week.  The Basics class is going to be designed for "newbs" so that they can come in and get coached on the basic movements.  We are going to keep the format of the class open and have the class itself pick the movement/s that they want to work on.  The Weightlifting class is going to be for those more advanced CrossFitters who need to work on pure strength or their Olympic Lifts.  This class is not for those who still need alot of fixes on form (that is the basics class).  We are going to do our best to have each held 1x a week, but depending on schedules it might be 2 Basics 1 week, and 2 Weightlifting classes another.  This goes into effect this upcoming Monday with Basics being held at 7pm.  Be sure you check the Google calender at the bottom of the page, or on the schedule page to see which class is happening on whichever day.  The calender shall be updated for the next 4 weeks by 9pm Friday September 12.  Now for what you have all been waiting for...

IMG_7858

Skill/Strength

10e Windmills

Max time Ring Parallette hold (once you rest, your set is done)

work on Double Unders

(repeat until start f WOD)

WOD

30 Swings

25 Box Jumps

20 Wallballs

15 Walkouts w/ Pushups

10e Alt. Fwd Lunges w/ Sandbag (held in cradle of arms)

3 rounds for time (25' CAP)

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location