Monday 2-27-2012

Justin starts the academy today so remember that the AMISSVILLE class schedule is changing as of today (temporarily) with classes STARTING at 6:45pm and 7:45pm (getting here at 6:15pm and 7:15pm).  Be sure to check the website tomorrow before leaving as if something is to happen where he can't make it back by 6:15pm he will post it on here alerting everyone of any changes.  Thanks for your understanding...

With that being said, we have added on a 4:30pm class on Monday and Wednesday in WARRENTON, now offering 4:30pm classes every day of the week.  Beware that if everyone comes to the 4:30pm who typically come to the 5:30pm on Monday/Wednesday, we may have a super duper crowded class, so if the later class works for you, you may want to consider sticking to that time.  Completely up to you, but those who prefer some breathing room might to to take that route.

Skill/Strength
7' AMRAP Burpees (CrossFit Open WOD) starting immediately at Skill/Strength start time so you can recover some before the actual workout.  If you have already done the WOD then use this time to work on your goals. If you haven't done it and just want to work on goals, well...too bad...do the burpees. 
The highest womens score so far was 136
The highest mens score so far was 161
 
WOD
10 Pullups
10 Deadlifts
20 Squat Jumps
AMRAP 20'
 
If you are using a band for pullups but cannot get in and out of band by yourself then it's 20 pullins.
 
 
 

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